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Legumes (cooked) Calories
High in protein, fiber, iron, and folate. Ideal for vegans and vegetarians.
CALORIES
GI
POTASSIUM
FIBER
Legumes (cooked) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
20g
· 67%
Protein
8.5g
· 28%
Fat
0.7g
· 5%
Fiber
6.5g
Legumes (cooked) Vitamins & Minerals
Vitamins
Folate
70µg · 18% DV
B1
0.18mg · 15% DV
B6
0.13mg · 8% DV
Biotin
2µg · 7% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
110mg · 16% DV
Iron
2mg · 11% DV
Magnesium
40mg · 10% DV
Legumes (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Legumes (cooked) 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 Legumes (cooked) Contain Allergens?
No known major allergens
Which Diets Is Legumes (cooked) 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
Legumes (cooked) Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Legumes (cooked)
Legumes (cooked) — Frequently Asked Questions
Why do cooked legumes sometimes cause bloating, and how can I reduce it?
Legumes contain fermentable carbohydrates that can produce gas in some people. Soaking, discarding the soaking water, cooking thoroughly, and increasing portions gradually often helps.
How long do cooked legumes keep in the fridge, and how should they be stored?
Let them cool, then refrigerate them in a sealed container. As a general rule, use them within 3 to 4 days and discard them if they smell sour or feel slimy.
Can cooked legumes be frozen?
Yes, most cooked legumes freeze well. Freezing them in small portions, ideally with a little cooking liquid, helps preserve texture.
Are cooked legumes better before or after a workout?
That depends on timing and portion size. Because they are fiber-rich, a large serving right before training may feel heavy, while after exercise they pair well with grains as part of a balanced recovery meal.
Why are legumes often eaten with rice, bulgur, or bread?
The combination is filling, practical, and easy to build into regular meals. Pairing legumes with grains can also help improve overall protein quality across the day.
Is there an important difference between canned legumes and home-cooked legumes?
Their overall nutrition is usually similar, but canned versions can be higher in sodium. Draining and rinsing them can remove some of the added salt.
Does reheating cooked legumes damage their nutrition?
Reheating does not usually reduce protein in a meaningful way. Repeated or prolonged heating can affect texture, so it is best to reheat only what you plan to eat.
If legumes contain iron, can they fix anemia on their own?
Not by themselves. The iron in plant foods is less readily absorbed, so eating legumes with vitamin C-rich foods like peppers, tomatoes, or lemon can help absorption.
Is it okay to eat cooked legumes every day?
For most healthy people, yes. Regular intake can support fullness and fiber intake, but people with sensitive digestion may need to adjust portion size to tolerance.
Who should be more careful with cooked legumes?
People with IBS or frequent gas may need smaller portions or different preparation methods. Those with kidney disease or medically prescribed protein or mineral restrictions should follow professional advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.