Legumes: Nutritional Value, Types, Calories & Health Benefits

Today, we get to know legumes, this diverse group of foods full of flavor and with unmatched nutritional value! They are a fundamental cornerstone of the Mediterranean diet and an integral part of human nutrition worldwide since ancient times. The legume family, which provides the edible seeds we consume, seems to have been cultivated and eaten as far back as 9,000 B.C.

But what exactly are legumes, how many types are there, what are their benefits, and what is their nutritional value? Keep reading to find out!

What are legumes and how many types exist?

Legumes are technically the dry edible seeds produced by the large family of leguminous plants, meaning they are entirely plant-based foods. And if you are wondering how many types of legumes exist, over 80 different types of legumes are currently consumed worldwide.

The most popular and commonly consumed legumes in the human diet are:

• Lentils
• Beans
• Chickpeas
• Fava beans
• Dried broad beans
• Lupins
• Black-eyed peas
• Peas

Each category includes many varieties that differ in sensory characteristics such as size, appearance, color, flavor, cooking time, and overall use.

Nutritional value and calories of legumes

Legumes are the most timeless “superfood,” one of the most nutritious and complete foods, thanks to the nutrients they contain. Let’s examine the most well-known legumes based on their nutritional and caloric value:

Lentils: Nutritional value and calories
An excellent source of plant protein, iron, potassium, magnesium, folate, and dietary fiber. They help regulate blood sugar and enhance satiety. 100 g of cooked lentils provide approximately 110–120 calories.

Beans: Nutritional value and calories
An excellent source of plant protein, B-complex vitamins, dietary fiber, minerals, and antioxidants. They naturally support heart health and help regulate blood pressure and cholesterol. Depending on the type, 100 g of beans provide 100–140 calories.

Chickpeas: Nutritional value and calories
One of the best sources of plant protein, with a very good profile of essential amino acids for a plant-based food. Also rich in dietary fiber, folate, iron, and B vitamins, while 100 g provide 150–170 calories. They keep blood sugar and energy stable and help maintain satiety for longer.

Fava beans: Nutritional value and calories
Rich in complex carbohydrates, plant protein, dietary fiber, and folate. An excellent and tasty choice for healthy gut function and quality energy support. 100 g of cooked fava beans provide approximately 100–120 calories.

Dried broad beans: Nutritional value and calories
Provide protein, dietary fiber, iron, and magnesium, among others. Due to their iron and magnesium content, they are especially beneficial during periods of intense physical or mental exertion. 100 g of dried broad beans provide approximately 110–130 calories.

Peas: Nutritional value and calories
Contain plant protein, vitamins A, C, and K, folate, and many phytochemicals, which can effectively support the immune system. 100 g of cooked peas provide approximately 80–100 calories.

Read also: 10 Nutritious Superfoods for Energy, Wellness & Immune Support!

Health benefits of legumes

Legumes are one of the most beneficial food groups we can include in our diet, as all studies to date highlight their protective effects against numerous chronic diseases. Some key benefits of legumes include:

Cardioprotective and strong lipid-lowering effects
Regular legume consumption helps reduce “bad” LDL cholesterol and supports cardiovascular health due to their unique combination of nutrients.
They are high in soluble fiber and phytochemicals, which naturally eliminate cholesterol through the gut, helping individuals with hyperlipidemia improve their lipid profile. At the same time, legumes are low in saturated fat and salt, further reducing cardiovascular risk.

Blood sugar regulation
Thanks to their low glycemic index and fiber content, legumes release energy more slowly, helping better control blood sugar levels.
This property is particularly beneficial for individuals with type 2 diabetes or insulin resistance, as glucose stabilization is a key goal. It also benefits the general population, as smoother blood sugar increases lead to steadier energy throughout the day and better appetite control.

Gut health support
Legumes are an excellent source of both soluble and insoluble fibers, which are essential for proper digestive function.

• Insoluble fiber helps regulate bowel movement and prevent constipation.
• Soluble fiber nourishes and balances gut microbiota, showing prebiotic effects.
  Overall, all types of legumes contribute significantly to gut health.

Support for weight management
Legumes can help with long-term weight management as they promote satiety due to their fiber and high protein content.
They make meals more filling, which can reduce hunger during the day and lower overall calorie intake. Their slow carbohydrate release helps stabilize blood sugar, preventing cravings or overeating, supporting both weight loss and maintenance of a healthy weight.

Boost the immune system
Legumes are a valuable source of micronutrients essential for a strong immune system.
Iron, magnesium, potassium, folate, and antioxidants are critical for tissue renewal, cell production, and protection against inflammation and oxidative stress. Legumes are one of the best dietary sources of these nutrients.

How to include legumes in your diet

Given their high nutritional value, legumes deserve a regular place in your diet. Including a variety of legumes can be achieved through different culinary approaches:

• As soup – a perfect option for colder months, closely tied to Greek culinary tradition.
• In salads – a lighter but equally nutritious option, combined with vegetables, cheese, or tuna.
• As patties/fritters – creative options like falafel, red lentil patties, or black-eyed pea fritters, optionally wrapped in a tortilla with light homemade sauce.
• As pasta – innovative for pasta lovers, especially kids, providing easier digestion and extra plant protein. Look for lentil or chickpea pasta and experiment.
• As flour – chickpea, lentil, or fava flour can be used for pies, crepes, bread, or homemade gluten-free snacks.

Also read: 10 Easy Soup Recipes You’ll Love

Recommended consumption

According to the National Dietary Guidelines, it is recommended to consume 3 servings of legumes per week to benefit from consistent intake of plant protein, fiber, and micronutrients.
One serving equals approximately 1 cup of cooked legumes (150–200 g, depending on the type).
2–3 times per week is ideal for a balanced diet, as suggested by the Mediterranean Diet.

Best combinations for legumes

Proper food combinations can further enhance the nutritional value of legumes:

• With cereals (rice, bulgur, wholegrain bread), seeds, and nuts – Completes the amino acid profile, as legumes are low in methionine.
• With healthy fats (olive oil, avocado) – Improves absorption of antioxidants and satiety.
• With vitamin C sources (lemon, peppers, tomato, vinegar) – Enhances absorption of plant-based iron.

Side effects of legumes

A common symptom after consuming legumes is bloating.
Legumes contain galactans (e.g., raffinose, stachyose) and some fibers that humans cannot digest, so they reach the large intestine intact and undergo fermentation by gut bacteria. This produces gases like methane, carbon dioxide, and hydrogen, causing bloating.
This is a normal biological process, beneficial for the body.
To reduce discomfort:

• Soak legumes overnight.
• Discard the soaking water and the first boiling water.
• Gradually introduce legumes into your diet to allow the gut to adapt.

Legumes are a nutritional powerhouse worth a regular place on your weekly table! Discover a wide variety of high-quality organic legumes from selected Greek producers at Biologiko Chorio and give your dishes the nutritional value they deserve. Health starts with choosing the most nutritious and delicious ingredients!

References

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• Didinger, C., & Thompson, S. V. (2022). The role of pulses in improving human health: A review.
• He W, Li X, Ding K, Li Y, Li W. (2018). Ascorbic Acid can Reverse the Inhibition of Phytic Acid… Int J Vitam Nutr Res, 88(1–2), 65–72.
• Hertzler, S. R., Lieblein-Boff, J. C., Weiler, M., & Allgeier, C. (2020). Nutrients, 12(12), 3704.
• Li, S. S., et al. (2014). Dietary pulses, satiety and food intake: systematic review. Obesity, 22(8), 1773–1780.
• Lukus, P. K., et al. (2020). The Role of Pulses in Cardiovascular Disease Risk.
• Marinangeli, C. P. (2020). Complementing cereal grains with pulse grains…
• Martín-Cabrejas, M. A. (2019). Legumes: An Overview, pp. 1–18.
• Mudryj, A. N., Yu, N., & Aukema, H. M. (2014). Nutritional and health benefits of pulses.
• Teucher, Olivares, & Cori. (2004). Enhancers of iron absorption: ascorbic acid and other organic acids.
• National Dietary Guidelines for Adults

Efi Koloverou
Clinical Dietitian
Specialization: Obesity – Diabetes
Ph.D., Harokopio University