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Nutrition Facts Label Legumes High in Fiber

The nutrition facts label on a food package describes legumes (beans and peas) as high in dietary fiber and rich in nutrition.

Legumes

Item	Fiber	Protein	Minerals	Vitamins
Beans, baked, canned, plain or vegetarian One-half cup, cooked, no salt, 119 calories	5.2 grams	6.03 grams	Potassium - 284 mg Phosphorus - 94 mg Calcium - 43 mg Magnesium - 34 mg Iron - 1.51 mg Selenium - 6.3 mcg Zinc - 2.90 mg Manganese - 0.138 mg Copper - 0.184 mg	Vitamin B1 (thiamine) - 0.122 mg Vitamin B2 (riboflavin) - 0.050 mg Niacin - 0.544 mg Folate - 15 mcg Pantothenic Acid - 0.274 mg Vitamin B6 - 0.107 mg Vitamin E - 0.19 mg
Beans, black, mature seeds One-half cup, cooked, no salt, 114 calories	7.5 grams	7.62 grams	Potassium - 305 mg Phosphorus - 120 mg Calcium - 23 mg Magnesium - 60 mg Iron - 1.81 mg Selenium - 1.0 mcg Zinc - 0.96 mg Manganese - 0.382 mg Copper - 0.180 mg	Vitamin B1 (thiamine) - 0.210 mg Vitamin B2 (riboflavin) - 0.051 mg Niacin - 0.434 mg Folate - 128 mcg Pantothenic Acid - 0.208 mg Vitamin B6 - 0.059 mg
Beans, cranberry (roman), mature seeds One-half cup, cooked, no salt, 120 calories	8.8 grams	8.27 grams	Potassium - 342 mg Phosphorus - 119 mg Calcium - 44 mg Magnesium - 44 mg Iron - 1.85 mg Selenium - 1.2 mcg Zinc - 1.01 mg Manganese - 0.327 mg Copper - 0.204 mg	Vitamin B1 (thiamine) - 0.186 mg Vitamin B2 (riboflavin) - 0.061 mg Niacin - 0.456 mg Folate - 183 mcg Pantothenic Acid - 0.212 mg Vitamin B6 - 0.072 mg
Beans, french, mature seeds One-half cup, cooked, no salt, 114 calories	8.3 grams	6.24 grams	Potassium - 327 mg Phosphorus - 90 mg Calcium - 56 mg Magnesium - 50 mg Iron - 0.96 mg Selenium - 1.1 mcg Zinc - 0.57 mg Manganese - 0.338 mg Copper - 0.102 mg	Vitamin B1 (thiamine) - 0.115 mg Vitamin B2 (riboflavin) - 0.055 mg Niacin - 0.483 mg Folate - 66 mcg Pantothenic Acid - 0.196 mg Vitamin B6 - 0.093 mg
Beans, great northern, mature seeds One-half cup, cooked, no salt, 118 calories	7.0 grams	8.33 grams	Potassium - 391 mg Phosphorus - 165 mg Calcium - 68 mg Magnesium - 50 mg Iron - 2.13 mg Selenium - 4.1 mcg Zinc - 0.88 mg Manganese - 0.518 mg Copper - 0.247 mg	Vitamin B1 (thiamine) - 0.158 mg Vitamin B2 (riboflavin) - 0.059 mg Niacin - 0.681 mg Folate - 102 mcg Pantothenic Acid - 0.266 mg Vitamin B6 - 0.117 mg
Item	Fiber	Protein	Minerals	Vitamins
Beans, kidney, all types, mature seeds One-half cup, cooked, no salt, 127 calories	6.4 grams	8.67 grams	Potassium - 405 mg Phosphorus - 138 mg Calcium - 0.32 mg Magnesium - 42 mg Iron - 2.22 mg Selenium - 1.1 mcg Zinc - 1.00 mg Manganese - 0.430 mg Copper - 0.216 mg	Vitamin B1 (thiamine) - 0.160 mg Vitamin B2 (riboflavin) - 0.058 mg Niacin - 0.578 mg Folate - 130 mcg Pantothenic Acid - 0.220 mg Vitamin B6 - 0.120 mg Vitamin E - 0.03 mg
Beans, kidney, california red, mature seeds One-half cup, cooked, no salt, 110 calories	8.2 grams	8.08 grams	Potassium - 371 mg Phosphorus - 121 mg Calcium - 58 mg Magnesium - 42 mg Iron - 2.64 mg Selenium - 1.1 mcg Zinc - 0.76 mg Manganese - 0.281 mg Copper - 0.256 mg	Vitamin B1 (thiamine) - 0.114 mg Vitamin B2 (riboflavin) - 0.055 mg Niacin - 0.478 mg Folate - 65 mcg Pantothenic Acid - 0.194 mg Vitamin B6 - 0.092 mg
Beans, pinto, mature seeds One-half cup, cooked, no salt, 122 calories	7.7 grams	7.70 grams	Potassium - 373 mg Phosphorus - 126 mg Calcium - 39 mg Magnesium - 0.387 mg Iron - 1.79 mg Selenium - 5.3 mcg Zinc - 0.84 mg Manganese - 0.387 mg Copper - 0.187 mg	Vitamin B1 (thiamine) - 0.165 mg Vitamin B2 (riboflavin) - 0.053 mg Niacin - 0.272 mg Folate -147 mcg Pantothenic Acid - 0.180 mg Vitamin B6 - 0.196 mg Vitamin E - 0.80 mg
Beans, small white, mature seeds One-half cup, cooked, no salt, 127 calories	9.3 grams	8.03 grams	Potassium - 414 mg Phosphorus - 151 mg Calcium - 65 mg Magnesium - 61 mg Iron - 2.54 mg Selenium - 1.2 mcg Zinc - 0.98 mg Manganese - 0.456 mg Copper - 0.133 mg	Vitamin B1 (thiamine) - mg Vitamin B2 (riboflavin) - mg Niacin - 0.243 mg Folate - 123 mcg Pantothenic Acid - 0.225 mg Vitamin B6 - 0.114 mg
Broadbeans (fava beans), mature seeds One-half cup, cooked, no salt, 94 calories	4.6 grams	6.46 grams	Potassium - 228 mg Phosphorus - 106 mg Calcium - 31 mg Magnesium - 37 mg Iron - 1.27 mg Selenium - 2.2 mcg Zinc - 0.86 mg Manganese - 0.358 mg Copper - 0.220 mg	Vitamin B1 (thiamine) - 0.082 mg Vitamin B2 (riboflavin) - 0.076 mg Niacin - 0.604 mg Folate - 88 mcg Pantothenic Acid - 0.133 mg Vitamin B6 - 0.061 mg Vitamin E - 0.02 mg
Item	Fiber	Protein	Minerals	Vitamins
Chickpeas (garbanzo beans, bengal gram), mature seeds, canned One-half cup, 143 calories	5.3 grams	5.94 grams	Potassium - 206 mg Phosphorus - 108 mg Calcium - 38 mg Magnesium - 35 mg Iron - 1.62 mg Selenium - 3.5 mcg Zinc - 1.27 mg Manganese - 0.725 mg Copper - 0.209 mg	Vitamin B1 (thiamine) - 0.035 mg Vitamin B2 (riboflavin) - 0.040 mg Niacin - 0.166 mg Folate - 80 mcg Pantothenic Acid - 0.359 mg Vitamin B6 - 0.568 mg
Lentils, mature seeds One-half cup, cooked, no salt, 115 calories	7.8 grams	8.93 grams	Potassium - 365 mg Phosphorus - 178 mg Calcium - 19 mg Magnesium - 36 mg Iron - 3.30 mg Selenium - 2.8 mcg Zinc - 1.26 mg Manganese - 0.489 mg Copper - 0.248 mg	Vitamin B1 (thiamine) - 0.167 mg Vitamin B2 (riboflavin) - mg Niacin - 1.049 mg Folate - 179 mcg Pantothenic Acid - 0.632 mg Vitamin B6 - 0.176 mg Vitamin E - 0.11 mg Vitamin K - 1.7 mcg
Lima beans, large, mature seeds One-half cup, cooked, no salt 108 calories	6.6 grams	7.33 grams	Potassium - 478 mg Phosphorus - 104 mg Calcium - 16 mg Magnesium - 40 mg Iron - 2.25 mg Selenium - 4.2 mcg Zinc - 0.89 mg Manganese - 0.485 mg Copper - 0.221 mg	Vitamin B1 (thiamine) - 0.151 mg Vitamin B2 (riboflavin) - 0.052 mg Niacin - 0.396 mg Folate - 78 mcg Pantothenic Acid - 0.397 mg Vitamin B6 - 0.151 mg Vitamin E - 0.17 mg Vitamin K - 1.9 mcg
Lima beans, thin seeded (baby), mature seeds One-half cup, cooked, no salt 115 calories	7.0 grams	7.3 grams	Potassium - 365 mg Phosphorus - 116 mg Calcium - 26 mg Magnesium - 48 mg Iron - 2.18 mg Selenium - 4.5 mcg Zinc - 0.94 mg Manganese - 0.532 mg Copper - 0.196 mg	Vitamin B1 (thiamine) - 0.147 mg Vitamin B2 (riboflavin) - 0.050 mg Niacin - 0.601 mg Folate - 137 mcg Pantothenic Acid - 0.430 mg Vitamin B6 - 0.071 mg
Peas, split, mature seeds One-half cup, cooked, no salt 116 calories	8.1 grams	8.17 grams	Potassium - 355 mg Phosphorus - 97 mg Calcium - 14 mg Magnesium - 35 mg Iron - 1.26 mg Selenium - 0.6 mcg Zinc - 0.98 mg Manganese - 0.388 mg Copper - 0.177 mg	Vitamin B1 (thiamine) - 0.186 mg Vitamin B2 (riboflavin) - 0.055 mg Niacin - 0.872 mg Folate - 64 mcg Pantothenic Acid - 0.583 mg Vitamin B6 - 0.047 mg Vitamin E - 0.003 mg Vitamin K - 4.9 mcg
Soybeans, mature One-half cup, cooked, no salt, 149 calories	5.2 grams	14.31 grams	Potassium - 443 mg Phosphorus - 211 mg Calcium - 88 mg Magnesium - 74 mg Iron - 4.42 mg Selenium - 6.3 mcg Zinc - 0.99 mg Manganese - 0.709 mg Copper - 0.350 mg	Vitamin B1 (thiamine) - 0.133 mg Vitamin B2 (riboflavin) - 0.245 mg Niacin - 0.343 mg Folate - 46 mcg Pantothenic Acid - 0.154 mg Vitamin B6 - 0.201 mg Vitamin E - 0.30 mg Vitamin K - 16.5 mcg
Item	Fiber	Protein	Minerals	Vitamins
Soybeans, mature seeds, dry roasted One-half cup, cooked, no salt, 388 calories	7.0 grams	34.04 grams	Potassium - 1173 mg Phosphorus - 558 mg Calcium - 120 mg Magnesium - 196 mg Iron - 3.40 mg Selenium - 16.6 mcg Zinc - 4.10 mg Manganese - 1.878 mg Copper - 0.928 mg	Vitamin B1 (thiamine) - 0.367 mg Vitamin B2 (riboflavin) - 0.649 mg Niacin - 0.908 mg Folate - 175 mcg Pantothenic Acid - 0.407 mg Vitamin B6 - 0.194 mg Vitamin K - 31.8 mcg
Soy Milk One cup, unfortified 131 calories	1.5 grams	7.95 grams	Potassium - 287 mg Phosphorus - 126 mg Calcium - 61 mg Magnesium - 61 mg Iron - 1.56 mg Selenium - 11.7 mcg Zinc - 0.29 mg Manganese - 0.542 mg Copper - 0.311 mg	Vitamin B1 (thiamine) - 0.146 mg Vitamin B2 (riboflavin) - 0.168 mg Niacin - 0.908 mg Folate - 44 mcg Pantothenic Acid - 0.906 mg Vitamin B6 - 0.186 mg Vitamin D - 0.27 mg Vitamin K - 7.3 mcg
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) One cup, 1/2 cubes, 151 calories	0.5 grams	16.24 grams	Potassium - 298 mg Phosphorus - 228 mg Calcium - 275 mg Magnesium - 67 mg Iron - 2.75 mg Selenium - 22.1 mcg Zinc - 1.59 mg Manganese - 0.965 mg Copper - 0.389 mg	Vitamin A - 17 UI Vitamin B1 (thiamine) - 0.117 mg Vitamin B2 (riboflavin) - 0.092 mg Niacin - 1.327 mg Folate - 109 mcg Pantothenic Acid - 0.126 mg Vitamin B6 - 0.129 mg Vitamin E - 0.02 mg Vitamin K - 5.0 mcg
Refried beans, canned, vegetarian One-half cup, cooked, no salt, 100 calories	5.7 grams	6.39 grams	Potassium - 416 mg Phosphorus - 138 mg Calcium - 42 mg Magnesium - 46 mg Iron - 2.06 mg Selenium - 6.8 mcg Zinc - 0.90 mg Manganese - 0.402 mg Copper - 0.207 mg	Vitamin B1 (thiamine) - 0.048 mg Vitamin B2 (riboflavin) - 0.018 mg Niacin - 0.448 mg Pantothenic Acid - 0.212 mg Vitamin B6 - 0.129 mg Vitamin E - 0.11 mg
Nutrition values for foods in this chart are based on data assembled from United States Department of Agriculture (USDA), National Nutrient Database for Standard Reference. Only vitamins and minerals appearing in significant amounts are shown; food sources contain additional nutrients. USDA Nutrient Data Laboratory supplies more nutrient detail. Always confirm the actual nutrition in specific foods by reading the nutrition facts label on product package. The label typically shows nutrient values for an individual serving size.