- How Much Fruit Should I Be Eating Every Day?
- Are You Eating Too Much Sugar?
- How to Determine Your Daily Calories for Weight Loss
- The Safe and Smart Ways to Cut Calories for Weight Loss
- The Smart Calorie Approach to Weight Loss
- When Do You Burn Calories Most?
- 10 Crazy Low Calorie Foods to Eat A Lot of Today
- Sugar and Mental Health: What You Need to Know
- How Many Calories Do You Really Need?
- 9 Foods to Shut Down Your Appetite
- 10 Wonderfully Low Calorie Foods
- A Smart Weight Loss Tool: Calories on Nutritional Labels
- 7 Awesome Ways to Burn 1000 Calories
- Why Counting Calories is Bad For You
- Health and Fitness Tips for Living
- See More Articles
Calories in LegumesBy Renee Rogers RD, LDN The Institute of Medicine of the National Academies recommends that 10 to 35 percent of our calories come from protein sources. Legumes are a rich source of protein. If you are eating 1,800 calories per day, that translates to a healthy calorie range of 180 to 630 calories from protein per day (45 to 157 grams of protein per day). One of the most popular legumes, black beans, contain 228 calories per cup which is all you need to fit within the recommended range of calories from protein per day. Due to their rich nutrient content, many public health professional recommend legumes as a key food group to optimize health and prevent disease. The U.S. Department of Agriculture recommends at least 3 cups of legumes each week. Legumes are a broad term that refers to beans, soybeans, peas, and lentils. Legumes are low in calories and fat, and rich in protein, fiber, folate, iron, potassium, selenium, magnesium, and zinc. Peanuts, which are also legumes, are the exception since they are high in both fat and calories. Peanuts are a very good source of monounsaturated fats and also rich in niacin, folate, copper, manganese, and protein.
|Legumes (1 cup)||Calories||Proteins (g)||Fat (g)|