Reference
Legumes are cooked plant foods — beans, lentils, and peas — used as a combined source of protein, fiber, and carbohydrate in meals. This table defines the nutritional differences between common legumes to support protein and meal planning decisions.
All values are for cooked legumes unless noted.
Legume Nutrition Comparison (Per 1 Cup Cooked)
| Legume | Protein (g) | Fiber (g) | Iron (mg) | Folate (mcg) | Carbs (g) | Calories |
|---|---|---|---|---|---|---|
| Lentils (green/brown) | 18 | 16 | 6.6 | 358 | 40 | 230 |
| Lentils (red, split) | 17 | 16 | 6.6 | 358 | 40 | 230 |
| Black beans | 15 | 15 | 3.6 | 256 | 41 | 227 |
| Chickpeas | 15 | 13 | 4.7 | 282 | 45 | 269 |
| Kidney beans | 13 | 11 | 3.9 | 230 | 40 | 225 |
| Cannellini (white beans) | 17 | 11 | 3.9 | 145 | 45 | 249 |
| Edamame (shelled) | 17 | 8 | 3.5 | 482 | 14 | 189 |
| Split peas (green) | 16 | 16 | 2.5 | 127 | 41 | 231 |
Source: USDA FoodData Central
Default Use Pattern
Use lentils or beans as the primary protein in a meal when you want a high-fiber, plant-based option. Use edamame when you want a lower-carbohydrate legume with similar protein.
How These Legumes Differ
Lentils have the highest fiber-to-protein ratio of common legumes. That combination makes them the most efficient choice for satiety — they fill you up and deliver protein in one ingredient. They also require no soaking.
Red lentils cook faster and break down more than green or brown. They’re better for soups and purées where texture is not a goal. Green and brown lentils hold their shape and work in grain bowls and salads.
Edamame is the outlier. It has the lowest carbohydrate count of any legume here — roughly one-third the carbs of beans — making it the better fit for lower-carbohydrate meals. It’s sold pre-cooked and frozen; no dry cooking required.
Chickpeas have the highest calorie count per cup and the mildest flavor. They roast well, hold shape in stews, and tolerate longer cook times without falling apart.
White beans (cannellini) are the most neutral in flavor and have a creamy texture. High protein, moderate fiber. They blend smoothly into soups and sauces.
Iron absorption note: Iron in legumes is non-heme iron, which absorbs less efficiently than iron from meat. Vitamin C converts it into a form the body absorbs more easily, so pairing legumes with tomatoes, citrus, or bell pepper improves absorption meaningfully.
Canned vs Dried Legumes
Canned legumes are pre-cooked. Nutritional values above apply directly. Rinse canned legumes before use to reduce sodium by roughly 40%.
Dried legumes (except lentils and split peas) require soaking 6–8 hours before cooking. Lentils and split peas cook from dry in 20–30 minutes with no soaking.
Connects To
- Legumes Guide — the full legumes knowledge system in one place
- Meal Structure Guide — how legumes function as the protein and fiber anchor in a balanced meal
- Pantry Systems Guide — canned and dry legumes as core shelf-stable pantry ingredients
- Legumes as Protein Sources — how legumes function as a primary protein in everyday meals
- Lentils vs Beans — practical differences in cook time, texture, and meal fit
- Lentil Grain Bowl with Olive Oil Dressing — a complete meal built around the lentil profile above
- Mediterranean Diet Basics — the dietary pattern where legumes serve as a protein foundation