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Mixed legumes (beans, chickpeas, etc.) Calories
High in protein and fiber, source of iron and folate
CALORIES
GI
POTASSIUM
FIBER
Mixed legumes (beans, chickpeas, etc.) Nutrition Facts
Selected: 100 g
320
KCAL / 100G
Carbs
54g
· 68%
Protein
21.5g
· 27%
Fat
1.5g
· 5%
Fiber
16g
Mixed legumes (beans, chickpeas, etc.) 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
Potassium ⭐
1100mg · 32% DV
Mixed legumes (beans, chickpeas, etc.) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mixed legumes (beans, chickpeas, etc.) Processed?
NOVA 1
Unprocessed
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 Mixed legumes (beans, chickpeas, etc.) Contain Allergens?
No known major allergens
Which Diets Is Mixed legumes (beans, chickpeas, etc.) 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
Mixed legumes (beans, chickpeas, etc.) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
Foods Similar to Mixed legumes (beans, chickpeas, etc.)
Mixed legumes (beans, chickpeas, etc.) — Frequently Asked Questions
Do mixed legumes need soaking before cooking?
Usually yes; soaking shortens cooking time and can reduce some compounds that make legumes harder to digest. If the mix includes small legumes like lentils, a shorter soak may help prevent them from turning mushy.
Why do mixed legumes sometimes cause gas, and how can I reduce it?
Legumes contain fermentable carbohydrates that can cause bloating or gas in sensitive people. Soaking well, discarding the soaking water, cooking thoroughly, and increasing portion size gradually often help.
Are mixed legumes better cooked in a pressure cooker or a regular pot?
A pressure cooker is faster and often gives more even softening. But because mixed legumes vary in size, sorting them or adding some later can prevent smaller ones from overcooking.
Why is it often recommended to eat mixed legumes with grains?
Pairing legumes with foods like rice, bulgur, or whole grains can make the overall protein pattern of the meal more balanced. It can also make the meal more filling and practical for everyday eating.
Can mixed legumes replace meat?
They can work well as a meat alternative in many meals because they provide protein and fiber. However, they are not nutritionally identical to meat, especially for nutrients like vitamin B12.
Are mixed legumes better before or after a workout?
Because they are high in fiber, they may feel heavy right before intense exercise for some people. They are often better after training or a few hours before it as part of a balanced meal.
Is it okay to eat mixed legumes at night?
Yes, they can be eaten in the evening. If you are sensitive to fiber, a very large late-night portion may feel bloating, so a moderate serving may be more comfortable.
How long do cooked mixed legumes keep in the fridge?
If cooled promptly and stored in a sealed container, they are usually best eaten within 3 to 4 days. Discard them if they develop a sour smell, foam, or obvious spoilage.
Can mixed legumes be frozen?
Yes, cooked mixed legumes freeze well when portioned into airtight containers or bags. The texture may soften slightly after thawing, but they still work well in soups, stews, and salads.
Who should be careful with mixed legumes?
Most people can eat them regularly, but those with IBS or sensitive digestion may need smaller portions. People with kidney disease or gout may also need individualized advice depending on their overall diet and tolerance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.