The vegetable subgroup known as the legumes includes dry beans, peas, lentils and soybeans. These foods, commonly used in stews, soups, casseroles, salads and curry and rice dishes, provide excellent sources of protein and other nutrients. Women should get at least 46 g of protein per day, and men at least 56 g, according to the Centers for Disease Control and Prevention. Legumes provide a nutritious, low-fat way to fulfill your daily protein needs.
Protein Amounts Per Serving
Soybeans, one of the highest-protein legumes, provide 14.3 g of protein per 90 g serving, according to the American Journal of Clinical Nutrition. This amount of protein represents about 31 percent of a woman's daily protein needs and 25 percent of a man's. Lentils provide 9 g of protein per 90 g serving, navy beans provide 7.9 g, kidney beans provide 7.7 g and black beans provide 7.6 g. Pinto beans, chickpeas, baby lima beans, lima beans and great northern beans provide 7 to 7.4 g of protein per 90 g serving.
Protein Quality
Plant-based proteins such as legumes provide incomplete proteins, meaning they lack one or more essential amino acids. Legume proteins have low amounts of sulfur amino acids, according to the American Journal of Clinical Nutrition. Your body can assemble complete proteins from complementary incomplete proteins, however, says the CDC. Other incomplete protein sources include fruits and vegetables. Most legumes have good protein digestibility corrected amino acid scores, notes the American Journal of Clinical Nutrition, and bean protein may improve calcium absorption, unlike animal and grain proteins, which cause increased calcium excretion.
Fat
Legumes provide a low-fat alternative to animal-based protein sources, many of which contain high amounts of saturated fat. A 90 g serving of baby lima beans, lima beans, great northern beans, pinto beans, navy beans, lentils, kidney beans or black beans contains only 3 or 4 g of fat. Chickpeas and soybeans contain significantly higher amounts of fat than other legumes, with 15 g and 47 g per serving, respectively.
Nutrients
Legumes provide excellent sources of dietary fiber, a nutrient that can help lower your cholesterol and reduce your risk of heart disease. Fiber also plays an essential role in healthy bowel function. Other important nutrients found in legumes include riboflavin, folic acid, calcium, zinc and iron.
References
- American Journal of Clinical Nutrition: Legumes and Soybeans: Overview of Their Nutritional Profiles and Health Effects
- American Journal of Clinical Nutrition: Legumes and Soybeans: Table 1
- Mayo Clinic: Beans and Other Legumes
- MyPyramid.gov: What Foods are in the Vegetable Group?
- Centers for Disease Control and Prevention: Protein
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