Other types of beans contain good amounts of iron as well . 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 .
Another popular query is “Are beans rich in iron?”.
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.
Are pinto beans high in iron?
Pinto beans do have a good bit of iron . One cup of cooked pinto beans provides a young woman with about twenty-five percent of her daily iron requirement. However, pinto beans (and all beans) have a substance called phytic acid which reduces your absorption of iron from the pinto beans.
A 1 cup serving of boiled navy or lima beans provides 4.5 mg of iron, and a 1 cup serving of boiled kidney beans provides 5.2 mg of iron . Other legumes also provide good iron sources.
How much iron is in beans and peas?
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 beans are the best source of iron?
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.
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.
Other legumes also provide good iron sources. A 1 cup serving of boiled black-eyed peas provides 1.8 mg of iron and a 1 cup serving of boiled lentils provides 6.6 mg of iron. A 1-cup serving of boiled black or pinto beans provides 3.6 mg of iron.
Are beans protein rich?
No cholesterol, rich in fiber, immensely versatile, incredibly convenient, and very affordable, beans are an oft-overlooked source of protein . While they may not hold a candle to the amount of protein per gram of animal meat, cooked beans are still great sources of protein.
Beans and legumes are an inexpensive heart-healthy food popular all around the world. In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium . The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people.
One more inquiry we ran across in our research was “How much protein are beans really good for?”.
A half-cup serving can deliver upwards of 10 grams of protein—but that’s only if you choose the right kind of bean. We break down the health benefits of getting your protein from beans and then rank the 14 top high-protein bean varieties.
Also, are beans and rice a good source of protein?
In a 1-cup serving of rice and beans you can gain a complete protein content of 7 grams. This meal choice is also a great way to load back up on carbs and protein after a workout. Beans are valuable not just as a source of protein for your daily protein requirements , but for many more of the nutrients your body needs.
What are the health benefits of eating beans?
“They are rich in protein and high in minerals and fiber, without the saturated fat found in some animal proteins. A diet that includes beans and legumes may also help improve your blood cholesterol , a leading cause of heart disease, and improve digestion, research has proven.”.