The 9 Healthiest Beans and Legumes You Can Eat for Optimal Health

Beans and legumes are nutritional powerhouses that have been dietary staples across cultures for thousands of years. These versatile plant-based foods belong to the Fabaceae family and offer an impressive array of health benefits that make them essential components of a balanced diet.

Rich in dietary fiber, plant-based protein, essential vitamins, and minerals, beans and legumes can help support various aspects of your health. Research indicates that incorporating these nutrient-dense foods into your regular meals may help lower cholesterol levels, improve blood sugar control, promote healthy gut bacteria, and reduce the risk of chronic diseases.

Whether you’re following a vegetarian or vegan lifestyle, looking to reduce meat consumption, or simply want to diversify your protein sources, beans and legumes are excellent choices. They’re affordable, shelf-stable, and incredibly versatile in cooking—perfect for soups, salads, stews, dips, and countless other dishes.

Let’s explore the nine healthiest beans and legumes you should consider adding to your diet, along with their unique nutritional profiles and health benefits.

1. Chickpeas (Garbanzo Beans)

Chickpeas, also called garbanzo beans, are beloved worldwide and form the base of popular dishes like hummus and falafel. These round, beige legumes have a nutty flavor and firm texture that holds up well in various preparations.

One cup (164 grams) of cooked chickpeas provides approximately:

• Calories: 269
• Protein: 14.5 grams
• Fat: 4.25 grams
• Carbohydrates: 45 grams
• Fiber: 12.5 grams
• Folate: 71% of the Daily Value (DV)
• Copper: 64% of the DV
• Manganese: 73% of the DV
• Iron: 26% of the DV

Chickpeas are particularly beneficial for blood sugar management. Studies show they can help reduce post-meal blood glucose spikes and improve insulin sensitivity compared to other high-carbohydrate foods. The high fiber content slows down sugar absorption, making chickpeas an excellent choice for people managing diabetes or those looking to maintain steady energy levels throughout the day.

Additionally, chickpeas support digestive health by promoting the growth of beneficial gut bacteria. The fiber and resistant starch in chickpeas serve as prebiotics, feeding the good bacteria in your colon and supporting the production of short-chain fatty acids that protect gut health.

Chickpeas are also incredibly versatile. You can roast them for a crunchy snack, blend them into hummus, add them to salads and curries, or use chickpea flour as a gluten-free alternative in baking.

2. Lentils

Lentils are small, lens-shaped legumes that come in various colors including green, brown, red, yellow, and black. They cook relatively quickly compared to other legumes and have a mild, earthy flavor that works well in numerous dishes.

One cup (198 grams) of cooked lentils contains:

• Calories: 230
• Protein: 17.9 grams
• Fat: 0.8 grams
• Carbohydrates: 39.8 grams
• Fiber: 15.6 grams
• Thiamine (vitamin B1): 30% of the DV
• Folate: 90% of the DV
• Copper: 55% of the DV
• Iron: 37% of the DV
• Zinc: 23% of the DV

Lentils stand out as one of the best plant-based sources of iron, making them especially valuable for vegetarians and vegans who may be at higher risk of iron deficiency. Iron is crucial for producing hemoglobin, the protein in red blood cells that carries oxygen throughout your body.

Research demonstrates that lentils can significantly impact blood sugar control. When consumed as part of a meal, lentils help moderate the blood glucose response, making them an excellent carbohydrate choice for people with diabetes or prediabetes.

Heart health is another area where lentils shine. They may help lower LDL (bad) cholesterol while supporting healthy HDL (good) cholesterol levels, potentially reducing cardiovascular disease risk.

Try adding lentils to soups, stews, salads, or veggie burgers. Red lentils are perfect for dal or curry dishes, while green and brown lentils hold their shape well in salads.

3. Green Peas

Though often thought of as vegetables, peas are actually legumes. These bright green spheres are familiar to most people and widely available fresh, frozen, or canned.

One cup (160 grams) of cooked green peas provides:

• Calories: 134
• Protein: 8.6 grams
• Fat: 0.35 grams
• Carbohydrates: 25 grams
• Fiber: 8.8 grams
• Thiamine: 35% of the DV
• Folate: 25% of the DV
• Manganese: 37% of the DV
• Vitamin K: 35% of the DV

Green peas are an excellent source of vitamin K, which plays essential roles in blood clotting and bone health. Adequate vitamin K intake is associated with improved bone density and reduced fracture risk.

The combination of protein, fiber, and antioxidants in peas supports digestive health and helps maintain stable blood sugar levels. Peas contain various antioxidant compounds including flavonoids, carotenoids, and phenolic acids that help protect cells from oxidative damage.

Pea protein has gained popularity as a supplement, with research showing it can support muscle growth and strength when combined with resistance training. The protein quality of peas is comparable to whey protein, making it an excellent plant-based alternative.

Beyond muscle building, pea protein and whole peas may benefit heart health by helping to lower blood pressure levels.

4. Kidney Beans

Named for their distinctive kidney shape, these dark red beans are staples in chili, rice and beans, and many Latin American dishes. Their meaty texture and ability to absorb flavors make them excellent additions to hearty meals.

One cup (177 grams) of cooked kidney beans contains:

• Calories: 225
• Protein: 15.3 grams
• Fat: 0.9 grams
• Carbohydrates: 40.4 grams
• Fiber: 13.1 grams
• Thiamine: 24% of the DV
• Folate: 58% of the DV
• Copper: 48% of the DV
• Manganese: 37% of the DV
• Iron: 29% of the DV

The high fiber content in kidney beans helps slow sugar absorption into the bloodstream, leading to more gradual increases in blood glucose levels after meals. This makes them particularly beneficial for people managing diabetes or insulin resistance.

Kidney beans may also support cardiovascular health by helping to reduce blood pressure. Small studies have shown that consuming kidney beans can lead to modest decreases in blood pressure readings, though individual results may vary based on multiple factors.

Rich in folate, kidney beans are especially important for pregnant women. Folate is crucial for fetal neural tube development during pregnancy, and adequate intake can help prevent birth defects.

Important note: Raw or undercooked kidney beans contain a toxin called phytohaemagglutinin that can cause severe digestive distress. Always cook kidney beans thoroughly by boiling them for at least 10 minutes to destroy this toxin.

5. Black Beans

Black beans are shiny, dark legumes that are culinary staples throughout Central and South America, the Caribbean, and increasingly in North American cuisine. Their rich, slightly sweet flavor pairs well with bold spices and aromatics.

One cup (172 grams) of cooked black beans provides:

• Calories: 227
• Protein: 15.2 grams
• Fat: 0.9 grams
• Carbohydrates: 40.8 grams
• Fiber: 15 grams
• Thiamine: 35% of the DV
• Folate: 64% of the DV
• Iron: 20% of the DV
• Magnesium: 29% of the DV
• Manganese: 33% of the DV

Black beans may positively influence gut microbiome composition. Research suggests they can increase populations of beneficial bacteria in the digestive tract, which may improve insulin sensitivity and overall metabolic health.

With a lower glycemic index than many other carbohydrate-rich foods, black beans cause smaller and more gradual increases in blood sugar after consumption. When eaten with rice or other grains, black beans can help moderate the overall blood sugar response of the meal.

The deep black color of these beans indicates high levels of anthocyanins, powerful antioxidants that may help protect against chronic diseases and inflammation.

Black beans work beautifully in burritos, tacos, soups, salads, and as a side dish. They can also be mashed and used as a base for veggie burgers or brownies.

6. Soybeans

Soybeans are unique among legumes for their high protein content and versatility. They’re processed into numerous products including tofu, tempeh, edamame, soy milk, and miso, making them foundational to many Asian cuisines.

One cup (172 grams) of cooked soybeans contains:

• Calories: 296
• Protein: 31.3 grams
• Fat: 15.4 grams
• Carbohydrates: 14.4 grams
• Fiber: 10.3 grams
• Riboflavin: 38% of the DV
• Folate: 23% of the DV
• Vitamin K: 28% of the DV
• Iron: 49% of the DV
• Manganese: 62% of the DV
• Phosphorus: 34% of the DV

Soybeans contain unique compounds called isoflavones, which are antioxidants that may provide various health benefits. These isoflavones are phytoestrogens—plant compounds that can weakly mimic estrogen in the body.

Large observational studies have found associations between soy consumption and reduced risk of certain cancers, particularly stomach and gastrointestinal cancers. These protective effects appear especially pronounced in women.

For menopausal women, soy isoflavones may help alleviate symptoms like hot flashes and support bone health by helping to prevent bone mineral density loss that commonly occurs during menopause.

Research also suggests that dietary isoflavones from soy may support heart health, particularly in women, by helping to improve cholesterol profiles and blood vessel function.

Soybeans and soy products provide complete protein with all essential amino acids, making them excellent meat alternatives for vegetarians and vegans.

7. Pinto Beans

Pinto beans are beige with reddish-brown speckles when dry, though they turn pink when cooked. They’re incredibly popular in Mexican and Southwestern American cuisine, commonly used in refried beans, chili, and burritos.

One cup (171 grams) of cooked pinto beans provides:

• Calories: 245
• Protein: 15.4 grams
• Fat: 1.1 grams
• Carbohydrates: 44.8 grams
• Fiber: 15.4 grams
• Thiamine: 28% of the DV
• Folate: 74% of the DV
• Copper: 42% of the DV
• Manganese: 34% of the DV

The impressive fiber content in pinto beans supports digestive health by promoting beneficial gut bacteria growth. These bacteria produce short-chain fatty acids that nourish colon cells and may help protect against insulin resistance and inflammation.

Research indicates that compounds in pinto beans may help reduce blood cholesterol levels through multiple mechanisms, including decreasing cholesterol absorption in the intestines and reducing cholesterol production in the liver.

Pinto beans are also an excellent source of copper, a trace mineral that plays important roles in energy production, maintaining a healthy immune system, producing collagen and elastin for skin and connective tissue, and creating melanin for skin pigmentation.

These creamy beans have a mild, earthy flavor that works well in many dishes. Try them in chili, soups, salads, or mashed as refried beans.

8. Navy Beans

Navy beans, also called haricot beans or Boston beans, are small, white, oval-shaped legumes. They got their name from being a staple food for the U.S. Navy in the early 20th century. They’re commonly used in baked beans and are excellent in soups.

One cup (182 grams) of cooked navy beans contains:

• Calories: 255
• Protein: 15 grams
• Fat: 1.1 grams
• Carbohydrates: 47.3 grams
• Fiber: 19.1 grams
• Folate: 64% of the DV
• Thiamine: 36% of the DV
• Iron: 24% of the DV
• Magnesium: 23% of the DV
• Manganese: 42% of the DV

Navy beans have one of the highest fiber contents among beans, with nearly 19 grams per cup. This exceptional fiber content makes them particularly effective for supporting digestive health and promoting feelings of fullness.

Studies suggest navy beans may help reduce risk factors associated with metabolic syndrome—a cluster of conditions including high blood pressure, elevated blood sugar, excess abdominal fat, and abnormal cholesterol levels that increase the risk of heart disease and diabetes.

Research has shown that regular consumption of navy beans may help improve cholesterol profiles by increasing beneficial HDL cholesterol and reducing harmful LDL cholesterol and total cholesterol levels. Some studies have also found that navy beans may help reduce waist circumference when included as part of a balanced diet.

Navy beans have a mild, delicate flavor and creamy texture when cooked. They’re perfect for classic baked beans, white bean soups, casseroles, and purees.

9. Peanuts

Despite their name, peanuts are not true nuts—they’re legumes that grow underground. This surprising classification means they share more in common with beans than with tree nuts like almonds or walnuts.

One half-cup (73 grams) of raw peanuts provides:

• Calories: 414
• Protein: 18.9 grams
• Fat: 35.9 grams
• Carbohydrates: 11.75 grams
• Fiber: 6.2 grams
• Thiamine: 39% of the DV
• Niacin: 55% of the DV
• Folate: 44% of the DV
• Vitamin E: 41% of the DV
• Iron: 19% of the DV
• Magnesium: 29% of the DV
• Manganese: 61% of the DV

Peanuts are rich in heart-healthy monounsaturated fats, the same type of fat found in olive oil and avocados. These fats may help improve cholesterol levels and reduce cardiovascular disease risk when they replace less healthy fats in the diet.

Large observational studies have found associations between regular peanut consumption and lower risks of death from various causes, including heart disease, stroke, certain cancers, and diabetes. These protective effects may be due to peanuts’ unique combination of healthy fats, protein, fiber, vitamins, minerals, and bioactive compounds.

Interestingly, research suggests that whole peanuts appear to offer more health benefits than peanut butter, possibly because processing alters the nutrient availability or because peanut butter products often contain added oils, sugars, and salt.

Peanuts are also rich in antioxidants, including resveratrol (also found in red wine), which may help protect against oxidative stress and inflammation.

Enjoy peanuts as a snack, in stir-fries, ground into peanut butter (look for varieties with just peanuts and salt), or incorporated into sauces and dressings.

How to Incorporate More Beans and Legumes Into Your Diet

If you’re new to eating beans and legumes or want to increase your intake, here are some practical tips:

Start gradually: If you’re not used to eating high-fiber foods, introduce beans slowly to allow your digestive system to adjust. Begin with smaller portions and gradually increase over several weeks.

Rinse canned beans: If using canned beans for convenience, rinse them thoroughly under running water to reduce sodium content by up to 40%.

Cook dried beans properly: Soaking dried beans overnight can reduce cooking time and may help improve digestibility. Always cook beans thoroughly to destroy any naturally occurring toxins and make nutrients more available.

Mix and match: Combine different types of beans in soups, salads, and side dishes to benefit from their varied nutrient profiles and keep meals interesting.

Experiment with preparation methods: Try beans in various forms—whole in salads and soups, mashed in dips and spreads, roasted for snacks, or blended into smoothies (yes, even beans can work in smoothies!).

Add flavor: Beans have mild flavors that pair well with herbs, spices, aromatics, and acidic ingredients like tomatoes or vinegar. Don’t be afraid to season generously.

Use them as protein substitutes: Replace some or all of the meat in tacos, chili, pasta dishes, and casseroles with beans for a more affordable, fiber-rich, plant-based option.

Potential Considerations

While beans and legumes are incredibly nutritious, there are a few things to keep in mind:

Digestive discomfort: The oligosaccharides in beans can cause gas and bloating in some people because human digestive enzymes can’t break them down. These compounds are fermented by gut bacteria, producing gas as a byproduct. Soaking beans, cooking them thoroughly, and increasing intake gradually can help minimize these effects.

Antinutrients: Beans contain compounds like phytates and lectins that can interfere with nutrient absorption. However, proper soaking and cooking significantly reduces these compounds, and the overall health benefits of beans far outweigh concerns about antinutrients for most people.

Allergies: While less common than nut allergies, some people are allergic to certain legumes, particularly peanuts and soybeans. If you experience symptoms like hives, difficulty breathing, or digestive distress after eating beans or legumes, consult with a healthcare provider.

Medication interactions: If you’re taking certain medications, particularly blood thinners, talk to your healthcare provider about your diet. Some beans are high in vitamin K, which can affect blood clotting medications.

The Bottom Line

Beans and legumes are among the most nutritious and versatile foods available. They provide exceptional amounts of dietary fiber, plant-based protein, B vitamins, and essential minerals like iron, magnesium, and folate.

Regular consumption of beans and legumes has been linked to numerous health benefits, including improved blood sugar control, better heart health markers, enhanced digestive function, and reduced risk of chronic diseases. They’re also environmentally sustainable protein sources with a much lower carbon footprint than animal proteins.

Whether you choose chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, navy beans, or peanuts, you’re making a healthy choice. Each type offers a unique nutritional profile and culinary possibilities.

Try incorporating a variety of these healthiest beans and legumes into your weekly meal planning. Your body—and your taste buds—will thank you. From simple additions to salads and soups to starring roles in main dishes, beans and legumes deserve a regular place on your plate.

Start with one or two types that appeal to you, experiment with different recipes and preparation methods, and gradually expand your bean repertoire. Before long, you’ll discover that these humble legumes are anything but boring—they’re nutritional superstars that can transform both your health and your cooking.

Sources:

• National Institutes of Health – Health Benefits of Dietary Fiber
• National Institutes of Health – Legumes and Blood Sugar Control
• National Institutes of Health – Gut Microbiota and Legumes
• USDA FoodData Central – Nutritional Database
• National Institutes of Health – Health Effects of Chickpeas
• NIH Office of Dietary Supplements – Iron Fact Sheet
• NIH Office of Dietary Supplements – Vitamin K Fact Sheet
• National Institutes of Health – Soy Isoflavones and Women’s Health
• NIH Office of Dietary Supplements – Copper Fact Sheet