Examples of the nutritional value of legumes and pulses
Values are given per 100 g of raw product based on the Norwegian Food Composition Table.
Nutritional Value (/100 g raw) | Brown beans | Cranberry beans | Red kidney beans | Green and brown lentils | Red/pink lentils | Chickpeas/ peas | Cowpeas/ Black-eyed peas | Broad beans | Lima beans | White beans | Fava beans |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Energy (kcal) | 313
| 308
| 294
| 307
| 346
| 341
| 324
| 316
| 308
| 312
| 341
|
| Protein (g) | 22
| 20.2
| 22.1
| 25.1
| 23.9
| 21.3
| 23.5
| 25
| 21.5
| 23.4
| 26.1
|
| Total fat (g) | 1.5
| 2
| 1.4
| 2
| 2.2
| 5.4
| 1.3
| 1.7
| 0.7
| 0.9
| 1.53
|
| Carbohydrates (starch) (g) | 40
| 40.2
| 38
| 40.4
| 47.6
| 43.8
| 42.5
| 38.4
| 35.9
| 40.6
| 58.3
|
| Fibre (g) | 16
| 17
| 16
| 11
| 11
| 11
| 11
| 16
| 19
| 15
| 25
|
| Calcium (mg) | 135
| 102
| 100
| 71
| 48
| 160
| 110
| 102
| 81
| 240
| 103
|
| Iron (mg) | 5
| 9
| 6.4
| 11.1
| 7.4
| 5.5
| 8.3
| 7.1
| 7.5
| 10.4
| 6.7
|
| Magnesium (mg) | 131
| 163
| 150
| 110
| 59
| 130
| 184
| 192
| 224
| 190
| 192
|
| Phosphorus (mg) | 420
| 464
| 410
| 350
| 294
| 310
| 424
| 390
| 385
| 301
| 421
|
| Potassium (mg) | 1 040
| 1 478
| 1 370
| 940
| 668
| 1 000
| 1 112
| 1 530
| 1 724
| 1 795
| 1 060
|
| Riboflavin (mg) | 0.2
| 0.12
| 0.19
| 0.27
| 0.11
| 0.24
| 0.23
| 0.3
| 0.2
| 0.15
| 0.33
|
| Thiamine (mg) | 0.55
| 0.5
| 0.65
| 0.41
| 0.51
| 0.39
| 0.85
| 0.5
| 0.51
| 0.44
| 0.56
|
| Zinc (mg) | 2
| 2.9
| 3
| 3.9
| 3.6
| 3
| 3.4
| 2.8
| 2.8
| 3.7
| 3.14
|
| Niacin (B3) (mg) | 2.2
| 1.5
| 2.1
| 2.2
| 1.5
| 1.9
| 2.1
| 2.5
| 0.51
| 0.5
| 2.83
|
| Folate (μg) | 394
| 604
| 130
| 110
| 204
| 180
| 633
| 423
| 395
| 388
| 423
|
| Originally published | 18 Dec 2023 |
| Knowledge service | Metadata | Health Promotion Knowledge Gateway |