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

For most everyday meals, use lentils or beans as the default high-fiber legume protein. Use edamame when you want similar protein with fewer carbohydrates.

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.

Put This Into Practice

For the next 3 legume meals, choose the legume by the job: lentils for the highest fiber and easiest cooking, beans for structure and everyday protein, chickpeas for roasting or stews, and edamame when lower carbohydrate intake matters. If the meal feels filling, fits the cooking method, and is easy enough to repeat, the comparison is helping. If the table slows the decision down, use lentils as the default and switch only when texture or carbohydrate level changes the need.

Connects To