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  • Dataset | 18 Dec 2023
Nutritional value of legumes and pulses
Health Promotion Knowledge Gateway

Legumes and pulses

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 peasBroad beansLima 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