Beans
An affordable source of plant protein, fiber, folate, iron, magnesium, and potassium.
Key nutrients
Plant protein, fiber, folate, iron, magnesium, and potassium.
Benefits and evidence
Beans can support fullness and improve dietary quality when they replace foods higher in saturated fat or sodium.
How to use it
Use in soups, stews, salads, tacos, grain bowls, or spreads.
Practical serving
About one-half to one cup cooked.
Precautions
Increase intake gradually if you are not used to high-fiber foods. Rinse canned beans to reduce sodium.
Sources and review
USDA FoodData Central. Beans, cooked. https://fdc.nal.usda.gov/
Healthy.cx provides educational information and does not replace diagnosis, advice, or treatment from a qualified healthcare professional. If you have symptoms, a medical condition, or questions about medicines or supplements, consult an appropriate clinician.