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Cooked mixed legumes Calories
Rich in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked mixed legumes (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 40.5 g of carbs, 15.7 g of protein, 1.3 g of fat and 13.5 g of fiber. Its 0.5 mg of Copper covers 56% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Cooked mixed legumes Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
15.7g
· 31% DV
Fat
1.3g
· 2% DV
Fiber
13.5g
· 48% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 27% · Fat 5%
Cooked mixed legumes nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 13.5 g | 48% |
| Protein | 15.7 g | 31% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Cooked mixed legumes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| 1 tablespoon (medium) | 15 g | 20 kcal |
| ½ cup (small) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 0.75 cup (medium) | 135 g | 176 kcal |
| 1 serving (medium) | 150 g | 195 kcal |
| 1 serving (large) | 250 g | 325 kcal |
| 1.5 cup (large) | 270 g | 351 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Cooked mixed legumes
What legumes are usually in cooked mixed legumes?
Cooked mixed legumes may include chickpeas, beans, lentils, peas, or black-eyed peas. The mix varies by recipe or product, so there is no fixed combination; choose legumes with cooking times that work well together.
Can you cook cooked mixed legumes together in one pot?
Yes, but legumes do not all cook at the same rate. For an evenly tender batch of cooked mixed legumes, cook the slower varieties first and add quicker-cooking ones later, or cook each type separately and combine them afterward.
Do you need to soak legumes before making cooked mixed legumes?
Soak dried chickpeas and many dried beans before cooking cooked mixed legumes; lentils usually do not need soaking. Soaking helps larger legumes cook more evenly, and discarding the soaking water may make the finished dish easier for some people to tolerate.
How do you keep cooked mixed legumes from turning mushy?
Cooked mixed legumes stay firmer when you match the cooking times of the ingredients rather than cooking every variety for the same length of time. Check tenderness as they cook, and drain them once they are just soft enough for the recipe.
Can cooked mixed legumes replace canned beans in a recipe?
Yes, cooked mixed legumes can replace canned beans in soups, stews, salads, and grain bowls. Since they may be less salty than canned beans, taste the dish and adjust its seasoning; add them near the end if they are already tender.
How should you store cooked mixed legumes?
Refrigerate cooked mixed legumes in a covered container once they have cooled. Do not leave them at room temperature for an extended period, and discard them if they develop an unusual smell, appearance, or texture.
Can you freeze cooked mixed legumes?
Yes, cooked mixed legumes freeze well. Cool them, divide them into meal-sized portions, and store them in airtight containers; thaw a portion in the refrigerator or add it directly to a dish that will be thoroughly reheated.
Why do cooked mixed legumes cause gas?
Cooked mixed legumes can cause gas because some of their carbohydrates are fermented by gut bacteria. Soaking and draining dried legumes, cooking them until tender, and increasing portions gradually may reduce discomfort for some people.
Are cooked mixed legumes a complete protein?
Cooked mixed legumes provide plant protein, but a legume-only mix should not automatically be considered a source of every essential amino acid in ideal proportions. Eating varied protein sources, including grains, nuts, or seeds across the day, helps broaden the amino-acid mix.
What can you make with cooked mixed legumes besides soup?
Cooked mixed legumes work well in salads, grain bowls, wraps, and vegetable stews. Toss them with chopped vegetables, herbs, and a tangy dressing for a quick cold meal, or warm them with spices and serve over grains.
Cooked mixed legumes Vitamins & Minerals
Vitamins
Folate
189µg · 47% DV
B1
0.29mg · 24% DV
B6
0.22mg · 13% DV
B5
0.45mg · 9% DV
Minerals
Copper
0.5mg · 56% DV
Manganese
0.86mg · 37% DV
Phosphorus
261mg · 37% DV
Iron
3.78mg · 21% DV
Potassium ⭐
594mg · 17% DV
Sodium
9mg · 0% DV
Cooked mixed legumes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked mixed legumes
To burn the 234 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked mixed legumes?
Cooked mixed legumes are a combination of boiled pulses—often beans, chickpeas and lentils, though the mix varies. They make a practical base for a meal, whether you cook a batch at home or use ready-cooked legumes.
The tender grains have a mild, earthy flavour, with a little variation in texture from one pulse to another. Across the Mediterranean and beyond, they’re often tossed into salads, stirred into soups and stews, or served with herbs, lemon and olive oil. They provide both plant protein and plenty of fibre. Pair them with fresh vegetables for a balanced, satisfying plate, or add a spoonful of dressing at a time if you’d like to keep it lighter.
How Nutritious Is Cooked mixed legumes?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cooked mixed legumes Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cooked mixed legumes Contain Allergens?
No known major allergens
Which Diets Is Cooked mixed legumes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked mixed legumes Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.