Back to all rankings
Best Legumes by Nutrient Density
Discover the most nutrient-dense legumes ranked by their protein, fiber, vitamin, and mineral content per 100 calories. This comprehensive ranking helps you choose legumes that provide the most nutritional value for your calorie intake.
| Rank | Food | Average | Daily Vitamins | Daily Minerals | Protein | Fiber Percentage | Portion Size |
|---|---|---|---|---|---|---|---|
| #1 | Snow Peas | 25% | 25% | 17% | 7.8g | 6.7g (27%) | 100 calories |
| #2 | Green Beans | 19% | 21% | 16% | 5.4g | 9.1g (36%) | 100 calories |
| #3 | Sweet Peas | 13% | 13% | 10% | 6.6g | 5.8g (23%) | 100 calories |
| #4 | Black Beans | 12% | 6% | 11% | 6.7g | 6.6g (26%) | 100 calories |
| #5 | Lentils | 12% | 8% | 14% | 7.8g | 5.1g (20%) | 100 calories |
| #6 | Pinto Beans | 11% | 6% | 11% | 6.3g | 6.3g (25%) | 100 calories |
| #7 | Cannellini Beans | 11% | 4% | 14% | 7g | 5g (20%) | 100 calories |
| #8 | Kidney Beans | 10% | 5% | 11% | 6.8g | 5g (20%) | 100 calories |
| #9 | Chickpeas | 10% | 5% | 13% | 5.4g | 4.6g (18%) | 100 calories |
| #10 | Edamame | 9% | 7% | 11% | 8.8g | 3g (12%) | 100 calories |
Last updated: March 3, 2025