The 7 Healthiest Beans to Eat, According to Dietitians

Beans are versatile, flavorful, economical, environmentally friendly and nutrient-dense edible seeds in the forms of pods within the legume family. They are used in many different types of cuisines across numerous cultures. Naturally low in fat, with virtually no saturated fat or cholesterol, and rich in fiber and protein, beans make for a heart- and gut-friendly addition to any eating plan. Beans are also rich in polyphenols, vitamins and minerals.

This article will highlight some of the best beans to try, why we chose them and how to incorporate them into your eating plan.

Pictured Recipe: 4-Bean Salad with Herbed Tahini Dressing

The 7 Healthiest Beans to Eat, According to Dietitians

Despite 2020-2025 Dietary Guidelines for Americans recommendations to eat 1½ cups of beans each week for non-vegetarians and 3 cups each week for vegetarians, Americans continue to fall short. While all beans are nutritious, here we're highlighting some specific types due to their nutrient profiles and versatility.

1. Lentils

Lentils are rich in polyphenols, plant-based compounds that have both anti-inflammatory and antioxidant properties. Higher intakes of polyphenols have been associated with lower risk of diseases like diabetes, heart disease and certain types of cancer, according to a 2021 review published in Nutrients.

Lentils also have an impressive nutrient profile. A 1/2-cup serving of cooked lentils provides roughly 115 calories, 20 grams carbohydrate, 9 g protein, 8 g fiber (29% Daily Value) and 0 g saturated fat. Researchers who reviewed the health benefits of lentils in the International Journal of Molecular Sciences highlighted the prebiotic carbohydrates found in lentils. Prebiotics feed good bacteria in our guts and contribute to the overall health of the gut microbiome. A 2022 article found in Nature suggests that a diverse microbiome may help prevent and treat gut-related diseases, support a healthy immune system and lower the risk of certain conditions.

Lentils are not just nutritious, they are also easy to eat, affordable and versatile. Incorporate lentils into your favorite soups, stews and rice and grain dishes. Or add them to salads or roasted or sautéed vegetables for a low-fat dose of protein and fiber.

Read on: 10 Easy Lentil Recipes

2. White Beans

Several varieties of white beans exist, with differences in size and subtle differences in flavor. Some of the most common ones include cannellini beans, butter beans (lima beans), navy beans and great northern beans. White beans are particularly rich in potassium, calcium, folate and iron. A 1/2-cup serving of white beans provides roughly 125 calories, 22 g carbohydrate, 9 g protein, 6 g fiber, 500 milligrams potassium (11% DV), 80 mg calcium (8% DV), 73 micrograms folate (18% DV) and 3.3 mg iron (18% DV). According to the USDA nutrient database, that 1/2-cup serving provides more potassium than one medium banana.

Potassium is an important electrolyte that plays a role in many body functions, including controlling blood pressure. The American Heart Association suggests that healthy individuals who do not have kidney disease should eat adequate amounts of potassium to increase urinary excretion of sodium, which can help to decrease blood pressure.

White beans are a wonderful addition to chili, sauces (as a thickener), stews and can be smashed and added to sandwiches (like avocado toast with white beans) and wraps, or blended to make hummus and white bean dips. The creaminess of white beans adds wonderful texture and flavor to savory and hearty recipes. Think: Parmesan White Beans with sautéed greens.

Find more recipes: 19 White Bean Recipes

3. Black Beans

Black beans are packed with nutrition and contain vitamins, minerals and antioxidants. They are rich in protein and fiber and are a great addition to any eating pattern, especially those that are plant-based, flexitarian, vegan, vegetarian or gluten-free.

Per the USDA, 1/2 cup of cooked black beans provides 120 calories, 21 g carbohydrate, 6 g fiber, 8 g protein, 40 mg calcium (3% DV), 3 mg iron (17% DV) and 28 mg choline (5% DV).

Choline is a nutrient that's required to form the membranes that surround your body's cells. Your brain and nervous system rely on it to help regulate mood and control muscle contractions, according to the National Institute of Health's Office of Dietary Supplements. Choline is particularly important for people who are trying to conceive, are pregnant or breastfeeding.

To consume more black beans, include them in rice or whole-grain dishes. Pair them with heart-healthy avocado and calcium-rich cheese or cheese alternatives in quesadillas or as part of an egg, tofu or cauliflower-rice scramble.

More recipes: Our Favorite Recipes to Make with a Can of Black Beans

4. Chickpeas

Chickpeas, aka garbanzo beans, are extremely versatile. They can be roasted, pan-fried, smashed, eaten cold, pureed into hummus or milled into flour and used in dough, pasta and baked goods. Their high fiber content makes them a great food to add to help relieve constipation, as well.

A 1/2-cup serving of chickpeas provides 135 calories, 22 g carbohydrates, 2 g fat, 6 g fiber, 7 g protein, 141 mcg folate (35% DV), 2.4 mg iron (13% DV) and 249 mg potassium (5% DV).

Folate is a water-soluble B vitamin that is necessary for protein metabolism and for maintaining cell health and function. For people who are pregnant or those trying to conceive, adequate folate intake is particularly important because it helps prevent neural tube defects in the fetus.

Beans like chickpeas have a low glycemic index. In the simplest terms, this means that they don't cause blood sugars to rise rapidly and crash, compared to foods like those made with refined grains or added sugars. Their high fiber and protein content also helps delay gastric emptying, which can increase feelings of fullness for longer. This is one of the reasons that a fiber-rich diet has been associated with weight loss and healthy weight maintenance.

In addition, the combination of fiber and protein makes chickpeas and other legumes a fantastic addition to a diabetes-friendly eating plan. In a 2022 review in Nutrients, researchers found that higher intake of vegetables, whole-grain foods, legumes and nuts was associated with a substantially lower risk of insulin resistance and type 2 diabetes and also led to improved glycemic control in all the people they observed, regardless of diabetes status.

5. Pinto Beans

Pinto beans are among the most popular beans for good reason. With 8 g of fiber in a 1/2-cup serving, they contribute more than 28% of your daily fiber needs. Fiber is indigestible carbohydrate that helps to pull excess cholesterol out of the blood, support healthy digestion, regulate blood sugar and aid in satiety. Pinto beans also provide more than 33% DV of folate, as well as other micronutrients including magnesium, copper, thiamine, iron, potassium and vitamin B6.

Add pinto beans to meatless versions of sloppy Joes, burrito bowls, quesadillas, wraps, grains, veggie dishes and soups.

6. Red Kidney Beans

Red kidney beans—most known for their inclusion in chili, rice and stewed bean dishes—are a reliable source of plant-based iron. With 2.6 mg per 1/2-cup serving, they contribute 14% DV of iron.

Iron is an essential component of red blood cell production and is necessary for cell growth, hormone synthesis, neurological development and cell function. Red kidney beans contain non-heme iron, which is less bioavailable (meaning it's not absorbed as easily in the body) compared to heme iron found in animal products. To increase how well you absorb the non-heme iron, pair red kidney beans with foods rich in vitamin C like fruits and vegetables.

For example, sauté onions and peppers with your red kidney beans, pair them with a tomato-based sauce or add a citrus dressing to salads.

7. Lupini Beans

Among the richest plant sources of protein, lupini beans provide 13 g of protein (almost the same amount as 2 ounces of meat) in a 1/2-cup serving. They're commonly sold in snack packs, making them a convenient and portable high-fiber and protein-rich snack.

In addition to protein, lupini beans are a good source of zinc (1.1 mg or about 14% DV) and magnesium (45 mg; about 14% DV). Zinc is an important mineral for immune function, wound healing and cellular health. Magnesium is a cofactor in more than 300 enzyme systems that regulate functions like muscle and nerve control, protein synthesis and blood pressure regulation, to name a few.

If you are not snacking on lupini beans on their own, you can use them to make hummus, sauté them with aromatics as a side or use them to top salads or grain bowls.

Tips for Including Beans in a Healthy Diet

Beans are so versatile they can be added to almost any flavor profile or meal type. You can purchase dried or canned beans. If you are concerned about sodium in canned beans, rinse them before use to help remove some of the sodium used during packing. Opting to cook dried beans can help you control the sodium contact and customize the flavors as well.

Here are some easy ways to eat more beans:

1. Aim to do one meatless meal per week. Substitute animal protein with beans. If you are making a stir-fry, for example, try swapping out the beef or chicken for beans.
2. Add beans to soups, chili, stews, eggs, tofu or veggie scrambles.
3. Smash or blend beans with olive oil and a pinch of salt and spread them on sandwiches, toast, wraps or whole-grain crackers.
4. Toss beans into salads or side dishes.
5. Roast beans and eat them as a snack or add them to a salad for a crunchy crouton alternative.
6. Purchase premade snack packs of beans such as roasted lupini beans or chickpeas.
7. To increase the bioavailability of non-heme iron, pair your beans with foods rich in vitamin C, like fruits and vegetables.
   

The Bottom Line

Beans are a nutritious, versatile and delicious addition to a well-balanced eating plan. Additionally, beans are satiating, budget-friendly, quick to prepare and convenient. Their impressive nutrition profile includes plant-based protein, fiber, polyphenols, vitamins and minerals. Also, because they're low in fat—with virtually no saturated fat and cholesterol—beans are heart healthy. Regular consumption of beans may play a role in preventing certain diseases such as gut-related disease, diabetes, heart disease and colon cancer.

While all beans are nutritious, we've chosen to highlight the above due to their versatility and nutrition profile. If you are new to eating beans, increase your intake slowly while drinking ample amounts of water to reduce potential gas and bloating.