Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

Healthiest Legumes and Beans

The most nutrient-dense of the legumes we cover is edamame (72/100). Lowest in calories: tofu (78 kcal per 100 g). Most protein: tempeh (20 g per 100 g). Beans, lentils and soy foods combine plant protein and fiber at a low cost per portion.

  1. #1

    Edamame

    121 kcal per 100 g

    72

    5.2 g fiber, 12 g protein per 100 g

  2. #2

    Lentils

    116 kcal per 100 g

    71

    7.9 g fiber, 9 g protein per 100 g

  3. #3

    Black beans

    132 kcal per 100 g

    69

    8.7 g fiber, 9 g protein per 100 g

  4. #4

    Tofu

    78 kcal per 100 g

    69

    9 g protein per 100 g

  5. #5

    Navy beans

    140 kcal per 100 g

    68

    10.5 g fiber, 8 g protein per 100 g

  6. #6

    Kidney beans

    127 kcal per 100 g

    65

    7.4 g fiber, 9 g protein per 100 g

  7. #7

    Pinto beans

    143 kcal per 100 g

    65

    9 g fiber, 9 g protein per 100 g

  8. #8

    Split peas

    118 kcal per 100 g

    62

    8.3 g fiber, 8 g protein per 100 g

  9. #9

    Chickpeas

    164 kcal per 100 g

    56

    7.6 g fiber, 9 g protein per 100 g

  10. #10

    Tempeh

    192 kcal per 100 g

    47

    20 g protein per 100 g

  11. #11

    Hummus

    237 kcal per 100 g

    31

    5.5 g fiber per 100 g

Ranked by the HowHealthyIs Score, which measures nutrient density per 100 kcal. A lower rank does not make a food unhealthy. How the score works