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Legume mix Calories
Rich in protein and fiber, source of iron and folate
CALORIES
GI
POTASSIUM
FIBER
Legume mix Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
54g
· 69%
Protein
21g
· 27%
Fat
1.5g
· 4%
Fiber
16g
Legume mix Vitamins & Minerals
Vitamins
Folate
180µg · 45% DV
B1
0.45mg · 38% DV
B6
0.35mg · 21% DV
Biotin
6µg · 20% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
320mg · 46% DV
Manganese
1mg · 43% DV
Iron
5mg · 28% DV
Legume mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Legume mix 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 Legume mix Contain Allergens?
No known major allergens
Which Diets Is Legume mix 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
Legume mix Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Foods Similar to Legume mix
Legume mix — Frequently Asked Questions
Does a legume mix need soaking before cooking?
It depends on which legumes are in the mix, but soaking often shortens cooking time and may make them easier to digest. It is especially useful when the blend includes harder legumes like chickpeas or dried beans.
Can a legume mix cause bloating, and how can you reduce it?
It can in some people because legumes are high in fibre and contain fermentable carbohydrates. Soaking, discarding the soaking water, cooking thoroughly, and increasing portion size gradually can help.
Is legume mix a good post-workout food?
Yes, especially when paired with a complementary food such as grains or bread. It provides both protein and carbohydrates, so it works best as part of a balanced recovery meal rather than on its own.
Is legume mix more filling than rice?
Usually yes, because it tends to provide more fibre and protein than rice. That combination can slow digestion and help you stay full longer.
What foods pair well with a legume mix?
Whole grains, vegetables, and vitamin C-rich foods are strong pairings. Ingredients like lemon, peppers, or tomatoes can also support the absorption of plant-based iron.
Is dried legume mix better than canned?
Both can fit a healthy diet, but dried minimally processed mixes often give you more control over salt and additives. If you choose canned, check the label and rinse if needed.
Is legume mix too heavy to eat at night?
Not necessarily, but large portions may feel heavy for people with sensitive digestion. A moderate serving, cooked well and paired with simple sides, is often easier to tolerate in the evening.
Can you freeze cooked legume mix?
Yes, cooked legume mix freezes well. Let it cool first, portion it into containers, and freeze for convenient future meals.
How can you improve the protein quality of a legume mix meal?
Pairing legumes with grains can help create a more balanced amino acid profile. Common choices include bulgur, brown rice, or wholegrain bread.
Who should be cautious with legume mix?
People with IBS, sensitive digestion, kidney disease, or specific mineral restrictions may need to be more careful. Portion size, preparation method, and overall diet context matter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.