Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mixed Legumes with Light Olive Oil Calories
Source of plant protein, fiber, and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed Legumes with Light Olive Oil (200 g) has 280 calories. That works out to 140 calories per 100 g. It contains 41 g of carbs, 17 g of protein, 6.4 g of fat and 15.6 g of fiber. Its 0.6 mg of Copper covers 62% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Mixed Legumes with Light Olive Oil Nutrition Facts
Selected: 1 cup (medium) · 200 g
280
KCAL / 200G
Carbs
41g
· 15% DV
Protein
17g
· 34% DV
Fat
6.4g
· 8% DV
Fiber
15.6g
· 56% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 23% · Fat 20%
Mixed Legumes with Light Olive Oil nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 15.6 g | 56% |
| Protein | 17 g | 34% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Mixed Legumes with Light Olive Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 280 kcal |
| 1 tablespoon (chopped) | 15 g | 21 kcal |
| 100 g | 100 g | 140 kcal |
| ½ cup (small) | 100 g | 140 kcal |
| 1 serving (small) | 150 g | 210 kcal |
| 1 cup (diced) | 170 g | 238 kcal |
| 1 serving (large) | 250 g | 350 kcal |
| 1.5 cup (large) | 300 g | 420 kcal |
| 1 serving (extra large) | 350 g | 490 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Mixed Legumes with Light Olive Oil
How do you make mixed legumes with light olive oil?
Make mixed legumes with light olive oil by combining cooked legumes with a modest amount of olive oil, then seasoning with lemon, herbs, or spices. Fold everything together gently so the legumes stay intact, and serve warm or chilled.
What legumes go into mixed legumes with light olive oil?
The mix in mixed legumes with light olive oil varies by recipe. Chickpeas, beans, lentils, and black-eyed peas are common choices; check the ingredient list if you are buying a prepared version, since there is no single standard mix.
Can mixed legumes with light olive oil be eaten cold?
Yes, mixed legumes with light olive oil can be served cold. Chill the cooked mixture promptly, then add fresh herbs or a squeeze of lemon just before serving. It also works as a make-ahead salad or lunch.
How should you cook different legumes for mixed legumes with light olive oil?
Cook the legumes separately for mixed legumes with light olive oil, because varieties such as chickpeas, beans, and lentils take different amounts of time to soften. Combine them after cooking so the quicker-cooking ones do not turn mushy.
What should you serve with mixed legumes with light olive oil?
Serve mixed legumes with light olive oil alongside a crisp salad, roasted vegetables, or bread. Lemon and chopped parsley complement the olive oil, while a spoonful of yogurt makes a cooling accompaniment if you include dairy in the meal.
How long do mixed legumes with light olive oil last in the fridge?
Mixed legumes with light olive oil usually keep for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Take out only the portion you plan to eat, and avoid leaving the dish at room temperature for extended periods.
Can you freeze mixed legumes with light olive oil?
Yes, you can freeze mixed legumes with light olive oil in airtight, portion-sized containers once they have cooled. Thaw them in the refrigerator and reheat thoroughly; the legumes may be softer after thawing, so freezing works best when texture is not critical.
Can you use canned beans in mixed legumes with light olive oil?
Yes, canned legumes work well in mixed legumes with light olive oil. Drain and rinse them to remove packing liquid, then add them near the end of cooking or use them cold; prolonged boiling can make them break apart.
How can you keep mixed legumes with light olive oil from turning mushy?
To keep mixed legumes with light olive oil from turning mushy, cook each variety only until tender and combine them gently after draining. If using canned legumes, warm them briefly rather than simmering them with the other ingredients.
Are mixed legumes with light olive oil suitable for people with diabetes?
Yes, mixed legumes with light olive oil can fit into meals for people with diabetes; the fiber in legumes slows digestion. Pair a suitable portion with vegetables, and ask your healthcare professional how to fit it into your individual meal or medication plan.
Mixed Legumes with Light Olive Oil Vitamins & Minerals
Vitamins
Folate
210µg · 53% DV
B1
0.32mg · 27% DV
B6
0.3mg · 18% DV
B5
0.64mg · 13% DV
Minerals
Copper
0.56mg · 62% DV
Manganese
1.04mg · 45% DV
Phosphorus
290mg · 41% DV
Iron
4.4mg · 24% DV
Potassium ⭐
630mg · 19% DV
Sodium
270mg · 12% DV
Mixed Legumes with Light Olive Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Legumes with Light Olive Oil
To burn the 280 calories in 1 cup (medium) (200 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 Mixed Legumes with Light Olive Oil?
Mixed Legumes with Light Olive Oil brings cooked legumes together with a modest drizzle of olive oil, in a simple Mediterranean-style preparation. The exact mix can vary, but chickpeas, beans and lentils are common choices. Serve it warm or chilled as a side, a light lunch, or part of a mezze-style spread; lemon, chopped herbs and crisp vegetables make natural additions. It also works well spooned over salad greens or alongside bread. Legumes provide plant protein and fibre, making this a filling option without relying on meat. For a fresher, lighter plate, add plenty of vegetables and lemon rather than more oil.
How Nutritious Is Mixed Legumes with Light Olive Oil?
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 Mixed Legumes with Light Olive Oil 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 Mixed Legumes with Light Olive Oil Contain Allergens?
No known major allergens
Which Diets Is Mixed Legumes with Light Olive Oil 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 with Light Olive Oil Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3.9g
POLYUNSATURATED
1g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Compare Mixed Legumes with Light Olive Oil
Foods Similar to Mixed Legumes with Light Olive Oil
Have another question about Mixed Legumes with Light Olive Oil?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.