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Drained legume mix Calories
A convenient, filling legume mix providing plant protein and dietary fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Drained legume mix (165 g) has 198 calories. That works out to 120 calories per 100 g. It contains 33.8 g of carbs, 12.4 g of protein, 1.7 g of fat and 10.7 g of fiber. Its 0.4 mg of Copper covers 46% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Drained legume mix Nutrition Facts
Selected: 1 cup (medium) · 165 g
198
KCAL / 165G
Carbs
33.8g
· 12% DV
Protein
12.4g
· 25% DV
Fat
1.7g
· 2% DV
Fiber
10.7g
· 38% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 25% · Fat 7%
Drained legume mix nutrition facts table · 1 cup (medium) (165 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 413 mg | 18% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 10.7 g | 38% |
| Protein | 12.4 g | 25% |
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 Drained legume mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 165 g | 198 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 2 tablespoon (medium) | 30 g | 36 kcal |
| ½ cup (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| ½ can (half) | 200 g | 240 kcal |
| 1.5 cup (large) | 250 g | 300 kcal |
| 1 can (whole) | 400 g | 480 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Drained legume mix
What is drained legume mix?
Drained legume mix is a ready-to-use mixture of cooked legumes with their cooking or packing liquid removed. The exact beans, peas, or lentils vary by product, and it is a convenient processed food rather than a raw ingredient.
Is drained legume mix already cooked?
Yes, drained legume mix is generally cooked and can be added straight to a meal. Check the package directions if they specify further cooking, since products and preparation methods can differ.
Should you rinse drained legume mix before using it?
Rinsing drained legume mix under cool water can remove excess salt, starch, or packing liquid. Drain it well afterward, especially if you are adding it to a salad or a recipe where extra moisture would dilute the dressing.
How can you use drained legume mix in meals?
Add drained legume mix to grain bowls, salads, soups, or vegetable stews. Since the legumes are already cooked, stir them in near the end of cooking so they heat through without breaking apart.
How should you store drained legume mix after opening?
Transfer opened drained legume mix to a covered container and refrigerate it promptly. Use it soon, follow any storage directions on the package, and discard it if it develops an unusual smell, appearance, or texture.
Can you freeze drained legume mix?
Yes, drained legume mix can be frozen in an airtight container or freezer bag. Its texture may become softer after thawing, so it works best in soups, stews, or other cooked dishes rather than crisp salads.
What legumes are in drained legume mix?
The ingredients in drained legume mix vary by brand and blend; it may contain beans, chickpeas, peas, or lentils. Read the ingredient list for the exact combination, particularly if you are avoiding a particular legume.
Can drained legume mix replace canned beans in a recipe?
Yes, drained legume mix can replace canned beans in many recipes when the recipe calls for cooked legumes. Because it combines different types, expect some variation in shape, firmness, and flavor compared with using one kind of bean.
Does drained legume mix cause bloating?
It can cause gas or bloating in some people because legumes contain fermentable carbohydrates. Rinsing the mix and starting with a smaller serving may help; increase the amount gradually if you are not used to eating legumes.
How do you keep drained legume mix from getting mushy when heated?
Add drained legume mix near the end of cooking and stir gently. The legumes are already cooked, so prolonged boiling or vigorous mixing can break them down, particularly in thin soups and sauces.
Drained legume mix Vitamins & Minerals
Vitamins
Folate
156.75µg · 39% DV
B1
0.25mg · 21% DV
B6
0.3mg · 18% DV
B5
0.58mg · 12% DV
Minerals
Copper
0.41mg · 46% DV
Manganese
0.74mg · 32% DV
Phosphorus
215mg · 31% DV
Zinc
2.31mg · 21% DV
Sodium
413mg · 18% DV
Potassium ⭐
495mg · 15% DV
Drained legume mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Drained legume mix
To burn the 198 calories in 1 cup (medium) (165 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 Drained legume mix?
Drained legume mix is a ready-to-use combination of cooked pulses, with the cooking or packing liquid poured away. The exact blend varies, but it may include beans, chickpeas or lentils. Its tender, slightly firm texture works well in salads, soups and warm vegetable dishes, and it can add substance without much preparation.
Across the Mediterranean and in kitchens worldwide, it is often tossed with olive oil, lemon and herbs, or stirred into a grain bowl. It provides plant protein and dietary fibre; a 100 g portion has 6.5 g of fibre. If it tastes salty, a quick rinse can mellow it. Pair it with fresh vegetables and whole grains for a filling, balanced meal.
How Nutritious Is Drained legume mix?
Nutrient density
Very 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 Drained legume mix Processed?
NOVA 3
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 Drained legume mix Contain Allergens?
No known major allergens
Which Diets Is Drained legume mix Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Drained legume mix Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.71g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.