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Legumes

Legumes (beans, lentils, chickpeas, peas and soya) bring protein and fibre together in one cheap, low-fat package.

2 min read Updated 5 sources

On this page
  1. Why they're so good
  2. Protein and fibre compared
  3. Easy ways to eat more
  4. Common myths
  5. References

Why they're so good

  • Protein and fibre in one food, a combination few other foods offer.
  • Iron, folate, magnesium and potassium. See Iron and Magnesium.
  • Cheap and long-lasting. Dried and canned pulses are among the cheapest protein there is.
  • Count towards your 5 a day: 80 g counts as one portion, but only once a day however much you eat12.

Protein and fibre compared

Legume (cooked)Protein per 100 gFibre per 100 gIn a 150 g serving
Edamame (soya beans)12 g5.2 g18 g protein, 8 g fibre
Lentils9 g7.9 g13.5 g protein, 12 g fibre
Chickpeas8.9 g7.6 g13 g protein, 11 g fibre
Black beans8.9 g8.7 g13 g protein, 13 g fibre
Kidney beans8.7 g6.4 g13 g protein, 10 g fibre
Garden peas5.4 g5.5 g8 g protein, 8 g fibre
Baked beans in tomato sauce4.7 g3.7 g7 g protein, 5.5 g fibre
Legumes per 100 g and per serving

Approximate values from USDA FoodData Central and CoFID. Brands and cooking vary, so check the label.34

Easy ways to eat more

  • Swap half the mince in a chilli or bolognese for lentils or kidney beans.
  • Add a can of chickpeas to curries, salads and traybakes.
  • Rinse canned beans to cut the salt, and choose ones in water.
  • Snack on roasted chickpeas or edamame.

Common myths

MythYou can't build muscle on plant protein.

FactIn a 12-week study, vegans eating 1.6 g of mostly plant protein per kg gained as much muscle and strength as meat eaters on the same amount5.

MythBeans always cause bloating.

FactYour gut adapts. Build up gradually, rinse canned beans, and choose lentils and split peas, which are easier on the gut.

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References

  1. NHS. 5 A Day portion sizes. nhs.uk.
  2. NHS. Beans and pulses in your diet. nhs.uk.
  3. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov.
  4. Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset (CoFID). GOV.UK, 2021.
  5. Hevia-Larraín V, Gualano B, Longobardi I, et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Med. 2021;51(6):1317-1330. doi:10.1007/s40279-021-01434-9

More in Food groups

Lean meats and fishThe leanest high-protein meats and fish, compared per 100 g and per 100 kcal, plus UK advice on oily fish, red meat and processed meat. Dairy and alternativesWhat milk, yoghurt, cheese and plant-based alternatives bring, how their protein and calcium compare, and what to look for on the label. Whole grainsWhat makes a grain whole, why wholegrains beat refined ones, the best choices compared for fibre and protein, and how to tell if a food is really wholegrain. Fruit and vegetablesWhat counts as a portion of your 5 A Day, why eating more fruit and veg lowers disease risk, and the best low-calorie, high-volume choices for cutting. Nuts and seedsNuts and seeds compared per 30 g handful for calories, protein, fat and fibre, their health benefits, and how to fit them in when bulking or cutting.