These Are the 6 Healthiest Beans and Legumes You Can Eat, According to Dietitians
Beans, beans, they're good for your heart...
We won't finish the timeless playground rhyme. Jokes aside, beans boast many benefits, including for the heart. Consuming beans as part of a well-balanced diet is an excellent way to reduce the risk for cardiovascular disease and other chronic conditions, which are more likely to develop as we age.
"Beans are nutritional powerhouses," says Kalyn True, RD, a registered dietitian with Memorial Hermann. "They are generally low in fat and calories while being packed with protein and fiber. Beans are also great sources of vitamins and minerals like folate, iron, potassium and magnesium. These nutrients contribute to heart health, digestion and disease prevention."
What are the healthiest beans to eat? Also, are beans legumes? If not, what are the healthiest legumes to eat? Good questions—and we'll get to them. However, stroll down the bean and legumes aisle at the grocery store, and you'll notice many options, including in the frozen section.
The truth is, different beans and legumes have distinct vitamins, minerals and benefits, much like fruits and veggies. True says understanding these perks can help you feel more empowered.
She and other registered dietitians shared their picks for the most nutritious beans and legumes and delicious ways to add them to your diet.
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What Are Beans?
You may hear beans and legumes used interchangeably, but there are nuances. "Beans are a type of legume, the edible seeds of certain plants in the Fabaceae family," True says. "All beans are legumes, but not all legumes are beans."
So, then, what are legumes? "A legume is any plant that produces fruit or seed inside a pod, including beans, lentils, peas, chickpeas, peanuts and soybeans," says Edwina Clark, MS, RD, CSSD, registered dietitian and owner of Edwina Clark Nutrition.
Health Benefits of Beans
True wasn't kidding when she called beans a powerhouse. Other dietitians agree, saying that beans are loaded with vitamins and nutrients that can benefit the heart, digestive system, blood sugar and appetite. One of the biggest perks is that beans are full of macro, micro and phytonutrients, terms you may hear a lot about when discussing nutrition. Need help figuring out what they mean? Let's start there.
"Macros are made up of carbs, protein, and fat," says Kate Patton, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. "Micros are vitamins and minerals...Plant-based foods are not only excellent sources of macro and micronutrients but also a source of phytonutrients."
Patton says phytonutrients are good-for-you compounds found in plants.
For starters, beans are a carb. "They contain what is called resistant starch and fiber, meaning that they digest slowly, therefore keeping blood sugar steady and supporting a healthy gut microbiome by producing short-chain fatty acids," Patton says.
They're also a protein. "Most Americans consume greater than the recommended intake of animal protein, which includes less healthy saturated fat, while beans are a source of plant protein and healthier unsaturated fat," Patton explains.
More than that, vitamins are full of vital vitamins and minerals. "Beans are abundant sources of minerals including iron, zinc, magnesium, potassium and phosphorus," Patton continues. "They are also a source of B vitamins, with the exception of vitamin B-12 and vitamin D."
A 2021 study found that the benefits of eating beans as part of a well-balanced diet included:
Heart, metabolic and colon protection
Improvement in obesity and inflammation
The potential to help with immune-related disease risk
Clark points to another 2024 study that found that bean consumption might help improve diet quality and lower added sugar intake.
Craving these benefits? Read on.
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6 Healthiest Beans and Legumes to Eat
1. Chickpeas
Chickpeas are one of the healthiest legumes you'll find. "Like other legumes, chickpeas are a comparable option for plant-based protein and fiber, both of which support healthy blood sugar levels, as well as a great source of magnesium and potassium," says Kat Garcia-Benson, RDN, CSSD, of Top Nutrition Coaching. "Chickpeas also provide approximately 25% daily recommendations for iron intake for adult women."
According to the USDA FoodData Central, a half cup of cooked chickpeas without salt contains about:
135 calories
6 grams of fiber
7 grams of protein
22 grams of carbohydrates
4 grams of fat
True loves how versatile chickpeas are, explaining, "I enjoy them roasted with spices for a crunchy snack or salad topper or blended into hummus, a delicious dip for vegetables or pita bread."
2. Lentils
Lentils are another healthy legume. Clark and True are fans of lentils, which you can find in numerous colors like red, yellow, green and black.
"They cook quickly and have a slightly nutty flavor," True says.
USDA FoodData Central reports that a half-cup of boiled, unsalted lentils will net you about:
115 calories
9 grams of protein
20 grams of carbohydrates
8 grams of fiber
0.3 grams of fat
Clark also emphasized that lentils—though tiny—?have mighty amounts of key nutrients.
"A half-cup of lentils has...a bouquet of micronutrients including B vitamins, iron, magnesium, phosphorus, copper and manganese," she says.
Research shows that B vitamins are crucial for brain health, energy and metabolism. "Lentils can be added to salads and soups, used as a base for curries, transformed into burgers, and used as a substitute for meat in bolognese sauce," Clark explains.
3. Black beans
While there's no official "healthiest bean to eat," black beans make a strong case for the nonexistent award.
The USDA FoodData Central says that a half-cup serving of cooked black beans (sans salt) contains roughly:
114 calories
8 grams of protein
20 grams of carbohydrates
8 grams of fiber
0 grams of fat
Clark also loves that black beans are loaded with micronutrients like iron, magnesium, manganese, folate and thiamin.
Patton says one of her favorite ways to enjoy black beans is "mixed with corn, bell pepper, red onion, avocado, olive oil, red wine vinegar and cilantro." True also recommends making black bean burgers for a plant-based protein alternative to the classic BBQ food.
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4. Pinto beans
With pinto beans, the devil is in the details—and we're not just talking about taste and nutrients (though you'll get plenty of those too).
"They have a...speckled appearance," True says. True says pinto beans taste mild and earthy and are good protein, fiber and iron sources. The USDA FoodData Central nutrition information says the same. A half-cup, cooked serving of pinto beans without salt provides about:
123 calories
8 grams of protein
22.4 grams of carbohydrates
8 grams of fiber
0 grams of fat
"I love them refried in a breakfast burrito with scrambled eggs and salsa or used in classic chili with kidney beans for a double dose of protein and fiber," True shares.
Indeed, Taco Tuesday can be an any-day, anytime affair.
"Mix beans with rice for traditional beans and rice or use them to make bean and cheese tacos, enchiladas and nachos," Patton suggests.
5. Edamame (soybean)
A staple for sushi nights, edamame is also a common sight in the frozen food aisle. "These are great to keep on hand for a balanced snack as they provide a good amount of both carbohydrates and protein, making them especially helpful for vegetarians and vegans," shares Garcia-Benson. "They are packed with a variety of micronutrients including folate, vitamin K, vitamin C, iron and B vitamins."
Soybeans are also used in tofu and soymilk.
The USDA FoodData Central lists the nutrition facts for a 1/2-cup cooked served of soybean as:
148 calories
16 grams of protein
7 grams of carbohydrates
5 grams of fiber
7 grams of fat
Notably, edamame has more fat than most legumes and considerably more protein.
6. Kidney beans
True says that these classic and accessible beans are good sources of fiber, protein and potassium.
When you eat a half-cup of cooked, unsalted red kidney beans, the USDA FoodData Central says you'll consume about:
113 calories
8 grams of protein
20 grams of carbohydrates
7 grams of fiber
0 grams of fat
"They have a distinctive deep red color and a slightly meaty flavor," shares True. "I love them in chili or used in vegetarian tacos for a satisfying meatless meal."
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Sources
Kalyn True, RD, a registered dietitian with Memorial Hermann
Edwina Clark, MS, RD, CSSD, registered dietitian and owner of Edwina Clark Nutrition
Kate Patton, RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition
Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients.
Kat Garcia-Benson, RDN, CSSD, of Top Nutrition Coaching
Chickpeas. USDA FoodData Central.
Lentils. USDA FoodData Central.
B Vitamins: Functions and Uses in Medicine. Permanente Journal.
Black beans. USDA FoodData Central
Pinto beans. USDA FoodData Central
Kidney beans. USDA FoodData Central