Legumes: nutrition rankings

69 legumes in the ranking pool from USDA FoodData Central. Below: the richest legumes for each nutrient, the group median per serving, and 13 full nutrition profiles.

Nutrition profiles

Black beans227 kcalper 1 cupFolate 64% · Fiber 53% · Copper 40%Chickpeas269 kcalper 1 cupManganese 73% · Folate 71% · Copper 64%Edamame188 kcalper 1 cupManganese 79% · Folate 72% · Copper 70%Hummus71 kcalper 2 tbspManganese 14% · Copper 12% · Selenium 8.8%Kidney beans225 kcalper 1 cupFolate 58% · Copper 42% · Fiber 40%Lentils230 kcalper 1 cupFolate 90% · Fiber 56% · Copper 55%Peanut butter191 kcalper 2 tbspNiacin 26% · Manganese 23% · Vitamin E 19%Peanuts161 kcalper 1 ozNiacin 21% · Manganese 21% · Folate 17%Pinto beans245 kcalper 1 cupFolate 74% · Fiber 55% · Copper 42%Soy milk104 kcalper 1 cupVitamin B12 86% · Copper 45% · Riboflavin 34%Soybeans296 kcalper 1 cupCopper 78% · Protein 63% · Manganese 62%Tempeh319 kcalper 1 cupCopper 103% · Manganese 94% · Protein 67%Tofu (firm)181 kcalper 0.5 cupCalcium 66% · Manganese 65% · Copper 53%

Richest legumes for each nutrient

Nutrient	Richest source (per serving)	Amount	Group median / serving	Full list
Potassium	Beans, adzuki (mature seeds, cooked, boiled, without salt) (1 cup)	1,224 mg 26% DV	395 mg (n=69)	Legumes high in potassium
Magnesium	Soybeans, mature cooked (boiled, without salt) (1 cup)	148 mg 35% DV	67 mg (n=68)	Legumes high in magnesium
Iron	Soybeans, mature cooked (boiled, without salt) (1 cup)	8.8 mg 49% DV	2.5 mg (n=69)	Legumes high in iron
Protein	Tempeh (1 cup)	33.7 g 67% DV	11.8 g (n=69)	Legumes high in protein
Fiber	Beans, navy (mature seeds, cooked, boiled, without salt) (1 cup)	19.1 g 68% DV	9.1 g (n=66)	Legumes high in fiber
Calcium	Tofu, raw (firm, prepared with calcium sulfate) (0.5 cup)	861 mg 66% DV	79 mg (n=69)	Legumes high in calcium
Zinc	Vermicelli, made from soy (1 cup)	5.9 mg 54% DV	1.5 mg (n=68)	Legumes high in zinc
Vitamin C	Beans, black (mature seeds, canned, low sodium) (1 cup)	6.5 mg 7.2% DV	0.2 mg (n=65)	Legumes high in vitamin C
Vitamin A (RAE)	Soymilk (all flavors), nonfat (with added calcium, vitamins A and D) (1 cup)	148 µg 16% DV	0 µg (n=59)	All foods
Vitamin E	Peanut butter with omega-3, creamy (2 tbsp)	3.31 mg 22% DV	1.32 mg (n=43)	All foods
Vitamin K	Soybeans, mature cooked (boiled, without salt) (1 cup)	33 µg 28% DV	5 µg (n=44)	All foods
Vitamin B6	Chickpeas (garbanzo beans, bengal gram) (mature seeds, canned, solids and liquids, low sodium) (1 cup)	1.14 mg 67% DV	0.13 mg (n=65)	All foods
Folate (DFE)	Beans, cranberry (roman) (mature seeds, cooked, boiled, without salt) (1 cup)	366 µg 92% DV	68 µg (n=67)	All foods
Omega-3 (ALA+EPA+DHA)	Soybeans, mature cooked (boiled, without salt) (1 cup)	1.03 g	0.14 g (n=63)	All foods
Selenium	Vermicelli, made from soy (1 cup)	37.8 µg 69% DV	4.8 µg (n=62)	All foods
Copper	Vermicelli, made from soy (1 cup)	2.68 mg 298% DV	0.36 mg (n=66)	All foods
Manganese	Tempeh (1 cup)	2.16 mg 94% DV	0.75 mg (n=62)	All foods
Phosphorus	Tempeh (1 cup)	442 mg 35% DV	193 mg (n=66)	All foods
Choline	Vermicelli, made from soy (1 cup)	248 mg 45% DV	56 mg (n=40)	All foods
Thiamin (B1)	Beans, pink (mature seeds, cooked, boiled, without salt) (1 cup)	0.43 mg 36% DV	0.14 mg (n=68)	All foods
Riboflavin (B2)	Tempeh (1 cup)	0.59 mg 46% DV	0.1 mg (n=68)	All foods
Niacin (B3)	Peanut spread, reduced sugar (2 tbsp)	5.1 mg 32% DV	1.1 mg (n=66)	All foods
Beta-carotene	Mungo beans, mature seeds (cooked, boiled, without salt) (1 cup)	34 µg	0 µg (n=43)	All foods
Monounsaturated fat	Peanut butter with omega-3, creamy (2 tbsp)	11.7 g	0.6 g (n=68)	All foods
Polyunsaturated fat	Soybeans, mature cooked (boiled, without salt) (1 cup)	8.7 g	0.9 g (n=68)	All foods

Median is the middle value across the 69 legumes in the pool, per common serving. Foods USDA has not analysed for a nutrient are excluded from that nutrient's median.

Foods in this group

Beans, Broadbeans (fava beans), Chickpeas (garbanzo beans, Cowpeas, Hummus, Lentils, Lima beans, Mung beans, Mungo beans, Okara, Peanut butter, Peanut butter with omega-3, Peanut spread, Peanuts, Peas, Pigeon peas (red gram), Soybeans, Soymilk, Soymilk (all flavors), Tempeh, Tofu, Vermicelli, Vitasoy usa and 46 more.

All food groups · All nutrient rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.