Beans rich in iron, but prepare them with a twist… Beans can be a great source of iron. Some common beans top the iron rich beans list for plant-based foods based on data provided by the USDA. White beans, black eye peas, black beans, and lentils are common beans that top the list.
Beans can be a great source of iron. Some common beans top the iron rich beans list for plant-based foods based on data provided by the USDA. White beans, black eye peas, black beans, and lentils are common beans that top the list.
The most common answer is: white, lima, red kidney and navy beans closely follow soybeans, offering 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI ( 8, 9, 10, 11 ). However, chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI ( 12,.
Which legumes are rich in iron?
Summary: Beans, peas and lentils are rich in iron. These legumes also contain good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds that may reduce your risk of various diseases.
Are beans fiber rich?
Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. They are commonly eaten around the world and are a rich source of fiber and B vitamins. They are also a great replacement for meat as a source of vegetarian protein.
Adzuki beans have 16.8 grams of fiber per cup. Boiled kidney beans are also an excellent source of fiber, with 16.5 grams per cup, as are pinto beans, with 11 grams per cup.
One more question we ran across in our research was “Do Lima beans have fiber in them?”.
Lima beans also contain the soluble fiber pectin, which is associated with reduced blood sugar spikes after meals ( 5 ). Raw lima beans are toxic when raw and should be soaked and boiled before you eat them ( 7 ). Soluble fiber content: 5.3 grams per three-quarter cup (128 grams) of lima beans ( 6 ).
What are the health benefits of beans?
Beans are a rich source of insoluble fiber, which is the type that protects the digestive system. They also provide plenty of soluble fiber which helps lower blood cholesterol. Beans are also rich in a type of starch called resistant starch that helps you feel full longer and improves the way your body uses insulin.
How many grams of fiber are in boiled beans?
A cup of boiled navy beans has 19.1 grams of fiber, and the same amount of small white beans has 18.6 grams.