BEANS AND LEGUMES

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Adzuki beans,
Arrowhead Mills		 1/4 cup 183 11 37 5 1 0.0 0.0 0
Adzuki beans,
Eden, canned,
unsalted, fat free		 1/2 cup 124 8 21 6 0 0.0 0.0 11
Adzuki beans,
canned, with salt		 1/2 cup 147 9 28 8 0 0.1 0.0 280
Bean soup mix,
13 varieties, dry,
Bob’s Red Mill		 1/2 cup 322 20 56 6 2 2.0 0.0 19
Bean sprouts, canned 1/2 cup 9 1 2 1 0 0.0 0.0 15
Black beans, canned 1/2 cup 127 8 24 6 5 0.0 0.0 178
Black beans,
canned, 50% less
salt, Del Monte		 1/2 cup 70 5 17 6 1 0.0 0.0 260
Black beans,
canned, unsalted,
fat-free, Eden		 1/2 cup 100 7 18 6 0 0.0 0.0 15
Black-eyed peas,
cooked		 1/2 cup 99 7 18 6 3 0.5 0.1 3
Black-eyed peas,
cooked with salt		 1/2 cup 99 7 18 6 3 0.5 0.1 204
Black-eyed peas,
cooked without salt		 1/2 cup 82 3 17 4 3 0.3 0.1 3
Broad beans,
cooked with salt		 1/2 cup 94 6 17 5 2 0.3 0.1 205
Broad beans,
cooked without salt		 1/2 cup 94 6 17 5 2 0.3 0.1 4
Broad beans, young,
cooked with salt
and drained		 1/2 cup 53 4 9 3 2 0.4 0.1 235
Butter beans, canned,
Del Monte		 1/2 cup 70 6 18 5 1 0.0 0.0 440
Butter beans, frozen,
Birds Eye		 1/2 cup 100 5 18 4 2 0.0 0.0 220
Cannellini beans,
canned		 1/2 cup 110 8 20 6 2 0.0 0.0 340
Cannellini beans,
canned, unsalted, Eden		 1/2 cup 100 6 17 5 1 1.0 0.0 40

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Chickpea or garbanzo
beans, canned,
unsalted, Eden		 1/2 cup 130 7 23 5 1 1.0 0.0 30
Chili bean mix, canned,
with kidney, pinto, &
black beans		 1/2 cup 100 7 19 5 2 0.0 0.0 150
Chili-style beans,
canned, medium spicy,
Bush Brothers		 1/2 cup 120 6 20 6 0 1.0 0.5 480
Chili-style beans,
canned, mild,
Bush Brothers		 1/2 cup 120 6 20 6 0 1.0 0.5 480
Chili-style beans,
canned, spicy,
Bush Brothers		 1/2 cup 120 6 20 6 0 1.0 0.5 480
Fava beans, canned 1/2 cup 100 6 17 5 0 0.5 0.0 250
Fava beans, cooked
with salt		 1/2 cup 94 6 17 5 2 0.3 0.1 205
Fava beans, cooked
without salt		 1/2 cup 94 6 17 5 2 0.3 0.1 205
Garbanzo beans 1/4 cup 155 8 26 7 5 2.6 0.3 10
Garbanzo beans, cooked 1/2 cup 134 7 22 6 4 2.1 0.2 6
Garbanzo beans,
cooked with salt		 1/2 cup 139 8 23 6 4 2.2 0.2 207
Golden gram beans,
cooked with salt		 1/2 cup 89 6 16 6 2 0.3 0.1 202
Golden gram beans,
cooked without salt		 1/2 cup 89 6 16 6 2 0.3 0.1 2
Golden gram beans, dry 1/4 cup 147 10 27 7 3 0.5 0.1 6
Great northern beans 1/4 cup 144 9 27 9 1 0.5 0.2 6
Great northern beans,
canned, Westbrae		 1/2 cup 100 7 19 6 2 0.0 0.0 140
Green & yellow Italian
beans, cut and frozen,
Birds Eye		 1/2 cup 35 1 5 2 2 0.0 0.0 0
Green beans,
canned, drained		 1/2 cup 15 1 3 1 1 0.1 0.0 170
Green beans, cooked
from frozen with salt
and drained		 1/2 cup 17 1 4 2 1 0.1 0.0 159

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Green beans, cooked
from frozen without
salt and drained		 1/2 cup 18 1 4 2 1 0.1 0.0 1
Green beans, cooked
with salt and drained		 1/2 cup 23 1 5 2 1 0.2 0.0 155
Green beans, cooked
without salt and drained		 1/2 cup 23 1 5 2 1 0.2 0.0 1
Green beans, frozen 1/2 cup 25 1 5 2 1 0.1 0.0 2
Green gram beans,
cooked with salt		 1/2 cup 68 5 12 5 1 0.2 0.1 155
Green gram beans,
cooked without salt		 1/2 cup 68 5 12 5 1 0.2 0.1 1
Green gram beans, dry 1/4 cup 147 10 27 7 3 0.5 0.1 6
Green peas, canned
with liquid		 1/2 cup 42 3 8 3 3 0.2 0.0 200
Green peas, canned
without salt		 1/2 cup 42 3 8 3 3 0.2 0.0 7
Green peas, fresh 1/2 cup 59 4 11 4 4 0.3 0.1 4
Green peas, frozen 1/2 cup 62 4 11 4 4 0.3 0.1 86
Green split peas,
cooked with salt		 1/2 cup 93 7 16 7 2 0.3 0.0 190
Green split peas,
cooked without salt		 1/2 cup 94 7 17 7 2 0.3 0.0 2
Gungo peas, young,
fresh		 1/2 cup 99 5 17 4 2 1.2 0.3 4
Horse beans, young 1/2 cup 58 4 9 3 5 0.5 0.1 40
Jackson wonder beans,
canned, heirloom,
Westbrae		 1/2 cup 100 5 19 5 0 0.0 0.0 135
Kidney beans 1/4 cup 142 10 26 11 1 0.4 0.1 10
Kidney beans, canned 1/2 cup 71 4 12 5 2 0.5 0.1 252
Kidney beans, canned,
dark red, Bush Brothers		 1/2 cup 111 7 18 6 2 0.9 0.0 221
Kidney beans,
cooked with salt		 1/2 cup 108 7 19 5 0 0.4 0.1 202
Kidney beans,
cooked without salt		 1/2 cup 108 7 19 5 0 0.4 0.1 1
Lentils 1/4 cup 169 12 29 15 1 0.5 0.1 3
Lentils, cooked with salt 1/2 cup 109 9 19 8 2 0.4 0.0 228

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Lentils, cooked
without salt		 1/2 cup 109 9 19 8 2 0.4 0.0 2
Lentils, red,
Bob’s Red Mill		 1/2 cup 320 24 54 5 5 0.0 0.0 9
Lima beans, baby, young,
cooked from frozen with
salt and drained		 1/2 cup 89 6 17 5 1 0.3 0.1 225
Lima beans, baby, young,
cooked from frozen
without salt and drained		 1/2 cup 89 6 17 5 1 0.3 0.1 25
Lima beans, large,
cooked with salt		 1/2 cup 98 7 18 6 2 0.3 0.1 202
Lima beans, large,
cooked without salt		 1/2 cup 98 7 18 6 2 0.3 0.1 2
Lima beans, large,
young, cooked from
frozen and drained		 1/2 cup 88 5 16 5 1 0.3 0.1 59
Lupin beans, cooked
with salt		 1/2 cup 99 13 8 2 2 2.5 0.3 204
Mung bean sprouts,
canned and drained		 1/2 cup 7 1 1 0 1 0.0 0.0 87
Mung bean sprouts,
cooked with salt
and drained		 1/2 cup 12 1 2 0 2 0.1 0.0 153
Mung bean sprouts,
cooked without
salt and drained		 1/2 cup 13 1 3 0 2 0.1 0.0 6
Mung bean sprouts,
fresh		 1/2 cup 11 1 2 1 1 0.1 0.0 2
Mung beans,
cooked with salt		 1/2 cup 89 6 16 6 2 0.3 0.1 202
Mung beans, dry 1/4 cup 147 10 27 7 3 0.5 0.1 6
Mung beans, cooked
without salt		 1/2 cup 89 6 16 6 2 0.3 0.1 2
Mungo beans,
cooked with salt		 1/2 cup 89 6 16 5 2 0.5 0.0 207
Mungo beans,
cooked without salt		 1/2 cup 89 6 16 5 2 0.5 0.0 6
Natto, fermented
soybeans		 1/2 cup 180 15 12 5 4 9.4 1.4 6
Navy beans 1/4 cup 143 9 26 10 2 0.6 0.1 2

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Navy beans, canned 1/2 cup 96 6 17 4 0 0.4 0.1 381
Navy beans, cooked
with salt		 1/2 cup 119 7 22 9 0 0.5 0.1 201
Navy beans, cooked
without salt		 1/2 cup 119 7 22 9 0 0.5 0.1 0
No-eyed peas,
young, fresh		 1/2 cup 116 6 20 4 3 1.4 0.3 4
Pigeon peas,
cooked with salt		 1/2 cup 103 6 20 6 1 0.3 0.1 205
Pigeon peas, young,
cooked with salt
and drained		 1/2 cup 94 5 17 5 2 1.2 0.1 204
Pigeon peas, young,
cooked without
salt and drained		 1/2 cup 111 6 19 6 2 1.4 0.1 4
Pigeon peas,
young, fresh		 1/2 cup 111 6 19 6 2 1.4 0.1 4
Pink beans,
cooked with salt		 1/2 cup 127 8 24 5 0 0.4 0.1 202
Pink beans, cooked
without salt		 1/2 cup 127 8 24 5 0 0.4 0.1 2
Pinto beans, canned 1/2 cup 73 4 13 4 0 0.7 0.1 250
Pinto beans, cooked
and mashed		 1/2 cup 73 4 13 4 0 0.7 0.1 4
Pinto beans, cooked
with salt		 1/2 cup 122 8 22 8 0 0.6 0.1 202
Pinto beans, cooked
without salt		 1/2 cup 122 8 22 8 0 0.6 0.1 1
Red beans, small,
Bob’s Red Mill		 1/2 cup 306 22 55 6 0 1.0 0.0 22
Red gram peas,
cooked with salt		 1/2 cup 103 6 20 6 1 0.3 0.1 205
Red gram peas,
young, cooked with
salt and drained		 1/2 cup 94 5 17 5 2 1.2 0.1 204
Red gram peas,
young, cooked without
salt and drained		 1/2 cup 94 5 17 5 2 1.2 0.1 4
Red gram peas,
young, fresh		 1/2 cup 116 6 20 4 3 1.4 0.3 4
Red pinto beans,
cooked		 1/2 cup 96 6 18 7 1 0.3 0.1 4

 

Item Serving
Size		 Calories Protein Carb Fiber Sugar Total
Fat		 Sat
Fat		 Sodium
Refried beans,
canned, fat-free		 1/2 cup 67 5 11 4 1 0.4 0.1 372
Refried beans,
canned, vegetarian		 1/2 cup 71 4 11 4 1 0.7 0.1 366
Runner beans, canned,
scarlet heirloom,
Westbrae		 1/2 cup 100 6 20 7 1 0.0 0.0 140
Shellie beans,
canned with liquid		 1/2 cup 26 1 5 3 1 0.2 0.0 284
Soldier beans, canned,
European heirloom,
Westbrae		 1/2 cup 90 6 16 5 0 0.0 0.0 140
Soybean sprouts,
steamed with salt		 1/2 cup 50 5 7 0 0 2.8 0.4 153
Soybean sprouts,
steamed without salt		 1/2 cup 50 5 7 0 0 2.8 0.4 6
Soybean sprouts,
stir-fried with salt		 1/2 cup 78 8 6 1 0 4.4 0.0 155
Soybeans, edamame,
prepared from
frozen without salt		 1/2 cup 95 8 8 4 2 4.0 0.5 5
Trout beans, canned,
heirloom, Westbrae		 1/2 cup 100 7 18 6 0 0.0 0.0 140
White beans, canned 1/2 cup 97 6 18 4 0 0.2 0.1 4
White beans,
cooked with salt		 1/2 cup 118 8 21 5 0 0.3 0.1 206
White beans,
cooked without salt		 1/2 cup 118 8 21 5 0 0.3 0.1 5
Yam bean, fresh 1/2 cup 25 0 6 3 1 0.1 0.0 3