Nutrient Charts – Beans & Legumes

Black Beans (1 cup, cooked, no salt added)	Macronutrients: Food Energy / Calories: 227 Protein: 15 gm Carbohydrates: 40.78 gm Fiber: 15 gm Total Fat: .93 gm Saturated Fat: .24 gm Monounsaturated Fat: .08 gm Polyunsaturated Fat: .4 gm Linoleic (omega 6): .22 gm Alpha Linolenic (omega 3): .18 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: .42 mg Riboflavin: .10 mg Niacin: .87 mg Folate (DFE): 256 mcg Vitamin B6: .12 mg Vitamin B12: 0 mcg	Minerals: Calcium: 46 mg Phosphorus: 241 mg Magnesium: 120 mg Iron: 3.6 mg Zinc: 1.93 mg Selenium: 2.06 mcg Potassium: 610 mg Sodium: 1.72 mg

Dried Peas (1 cup, cooked)	Macronutrients: Food Energy / Calories: 229 Protein: 16 gm Carbohydrates: 41 gm Fiber: 16 gm Total Fat: 0.8 gm Saturated Fat: 0.1 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0.3 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0.8 mg Vitamin E (a-TE): 0.1 mg Thiamin: 0.4 mg Riboflavin: 0.1 mg Niacin: 1.7 mg Folate (DFE): 127 mcg Vitamin B6: .1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 27 mg Phosphorus: 192 mg Magnesium: 71 mg Iron: 2.5 mg Zinc: 2 mg Selenium: 1.2 mcg Potassium: 706 mg Sodium: 3.92 mg

Garbanzo Beans (Chickpeas) (1 cup)	Macronutrients: Food Energy / Calories: 295 Protein: 16 gm Carbohydrates: 49 gm Fiber: 14 gm Total Fat: 4.9 gm Saturated Fat: 0.5 gm Monounsaturated Fat: 1 gm Polyunsaturated Fat: 2 gm Linoleic (omega 6): 2.1 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 1.6 mcg Vitamin C: 2.3 mg Vitamin E (a-TE): 0.7 mg Thiamin: 0.2 mg Riboflavin: 0.1 mg Niacin: 0.7 mg Folate (DFE): 157.4 mcg Vitamin B6: 0.2 mg Vitamin B12: 0 mcg	Minerals: Calcium: 79 mg Phosphorus: 253 mg Magnesium: 71 mg Iron: 4.1 mg Zinc: 2.5 mg Selenium: 6.7 mcg Potassium: 497 mg Sodium: 11.5 mg

Kidney Beans (1 cup)	Macronutrients: Food Energy / Calories: 217 Protein: 15 gm Carbohydrates: 39 gm Fiber: 13 gm Total Fat: 0.9 gm Saturated Fat: 0.1 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0.2 gm Alpha Linolenic (omega 3): 0.3 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 2.1 mg Vitamin E (a-TE): 1.5 mg Thiamin: 0.3 mg Riboflavin: 0.1 mg Niacin: 1 mg Folate (DFE): 222 mcg Vitamin B6: 0.2 mg Vitamin B12: 0 mcg	Minerals: Calcium: 48 mg Phosphorus: 243 mg Magnesium: 77 mg Iron: 5 mg Zinc: 1.8 mg Selenium: 2.1 mcg Potassium: 690 mg Sodium: 1.77 mg

Lentils (1 cup)	Macronutrients: Food Energy / Calories: 220 Protein: 17 gm Carbohydrates: 38 gm Fiber: 15 gm Total Fat: 0.7 gm Saturated Fat: 0.1 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0.3 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 2.9 mg Vitamin E (a-TE): 0.2 mg Thiamin: 0.3 mg Riboflavin: 0.1 mg Niacin: 2 mg Folate (DFE): 344 mcg Vitamin B6: 0.3 mg Vitamin B12: 0 mcg	Minerals: Calcium: 36 mg Phosphorus: 342 mg Magnesium: 69 mg Iron: 6.3 mg Zinc: 2.4 mg Selenium: 5.3 mcg Potassium: 701 mg Sodium: 3.96 mg

Lima Beans (1 cup)	Macronutrients: Food Energy / Calories: 210 Protein: 14 gm Carbohydrates: 38 gm Fiber: 13 gm Total Fat: 0.7 gm Saturated Fat: 0.2 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0.2 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0.3 mg Thiamin: 0.3 mg Riboflavin: 0.1 mg Niacin: 0.8 mg Folate (DFE): 153 mcg Vitamin B6: 0.3 mg Vitamin B12: 0 mcg	Minerals: Calcium: 31 mg Phosphorus: 202 mg Magnesium: 79 mg Iron: 4.4 mg Zinc: 1.7 mg Selenium: 8.3 mcg Potassium: 929 mg Sodium: 3.76 mg

Miso (1/4 cup)	Macronutrients: Food Energy / Calories: 142 Protein: 8 gm Carbohydrates: 19 gm Fiber: 4 gm Total Fat: 4.2 gm Saturated Fat: 0.6 gm Monounsaturated Fat: 1 gm Polyunsaturated Fat: 2 gm Linoleic (omega 6): 2.1 gm Alpha Linolenic (omega 3): 0.3 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 2.8 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: 0.1 mg Riboflavin: 0.2 mg Niacin: 0.6 mg Folate (DFE): 23 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 45 mg Phosphorus: 105 mg Magnesium: 29 mg Iron: 1.9 mg Zinc: 2.3 mg Selenium: 1.1 mcg Potassium: 113 mg Sodium: 1281 mg

Navy Beans (1 cup)	Macronutrients: Food Energy / Calories: 255 Protein: 15 gm Carbohydrates: 47 gm Fiber: 19 gm Total Fat: 1.13 gm Saturated Fat: 0.15 gm Monounsaturated Fat: 0.22 gm Polyunsaturated Fat: 0.76 gm Linoleic (omega 6): 0.25 gm Alpha Linolenic (omega 3): 0.32 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 1.64 mg Vitamin E (a-TE): 0 mg Thiamin: 0.43 mg Riboflavin: 0.12 mg Niacin: 1.18 mg Folate (DFE): 255 mcg Vitamin B6: 0.25 mg Vitamin B12: 0 mcg	Minerals: Calcium: 126 mg Phosphorus: 262 mg Magnesium: 96 mg Iron: 4.30 mg Zinc: 1.87 mg Selenium: 5.28 mcg Potassium: 708 mg Sodium: 0 mg

Pinto Beans (1 cup)	Macronutrients: Food Energy / Calories: 182 Protein: 12 gm Carbohydrates: 33 gm Fiber: 9 gm Total Fat: 0.8 gm Saturated Fat: 0.1 gm Monounsaturated Fat: 0 gm Polyunsaturated Fat: 0 gm Linoleic (omega 6): 0.1 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 2.6 mg Vitamin E (a-TE): 0.1 mg Thiamin: 0.2 mg Riboflavin: 0.1 mg Niacin: 0.6 mg Folate (DFE): 145 mcg Vitamin B6: 0.2 mg Vitamin B12: 0 mcg	Minerals: Calcium: 57 mg Phosphorus: 206 mg Magnesium: 81 mg Iron: 2.5 mg Zinc: 1.3 mg Selenium: 15.9 mcg Potassium: 607 mg Sodium: 1.3 mg

Soybeans (1 cup)	Macronutrients: Food Energy / Calories: 310 Protein: 30 gm Carbohydrates: 18 gm Fiber: 11 gm Total Fat: 16.1 gm Saturated Fat: 2.3 gm Monounsaturated Fat: 4 gm Polyunsaturated Fat: 9 gm Linoleic (omega 6): 8 gm Alpha Linolenic (omega 3): 1.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 3.1 mg Vitamin E (a-TE): 0.6 mg Thiamin: 0.3 mg Riboflavin: 0.5 mg Niacin: 0.7 mg Folate (DFE): 97.2 mcg Vitamin B6: 0.4 mg Vitamin B12: 0 mcg	Minerals: Calcium: 184 mg Phosphorus: 439 mg Magnesium: 153 mg Iron: 9.2 mg Zinc: 2.1 mg Selenium: 13.1 mcg Potassium: 922 mg Sodium: 1.72 mg

Tempeh (1/2 cup)	Macronutrients: Food Energy / Calories: 164 Protein: 15 gm Carbohydrates: 8 gm Fiber: 0 gm Total Fat: 9.4 gm Saturated Fat: 2.8 gm Monounsaturated Fat: 3 gm Polyunsaturated Fat: 2 gm Linoleic (omega 6): 2.1 gm Alpha Linolenic (omega 3): 0.1 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0 mg Vitamin E (a-TE): 0 mg Thiamin: 0 mg Riboflavin: 0.3 mg Niacin: 1.8 mg Folate (DFE): 17.4 mcg Vitamin B6: 0.2 mg Vitamin B12: 0.1 mcg	Minerals: Calcium: 80 mg Phosphorus: 210 mg Magnesium: 64 mg Iron: 1.8 mg Zinc: 1.3 mg Selenium: 0 mcg Potassium: 333 mg Sodium: 11 mg

Tofu (1/2 cup)	Macronutrients: Food Energy / Calories: 76 Protein: 8 gm Carbohydrates: 2 gm Fiber: 0 gm Total Fat: 4.6 gm Saturated Fat: 0.7 gm Monounsaturated Fat: 1 gm Polyunsaturated Fat: 3 gm Linoleic (omega 6): 2.3 gm Alpha Linolenic (omega 3): 0.3 gm Cholesterol: 0 mg	Vitamins: Vitamin A (RAE): 0 mcg Vitamin C: 0.2 mg Vitamin E (a-TE): 0 mg Thiamin: 0.1 mg Riboflavin: 0 mg Niacin: 0.7 mg Folate (DFE): 54.6 mcg Vitamin B6: 0.1 mg Vitamin B12: 0 mcg	Minerals: Calcium: 138 mg Phosphorus: 114 mg Magnesium: 34 mg Iron: 1.4 mg Zinc: 0.8 mg Selenium: 11 mcg Potassium: 149 mg Sodium: 9 mg

Sources: My Pyramid Tracker (mypyramidtracker.gov), USDA Nutrient Data Laboratory (nal.usda.gov/fnic/foodcomp/search/), and The World's Healthiest Foods (www.whfoods.com).