Rich in both protein and fiber

Legumes have a remarkable nutritional profile and are a rich source of healthy fibers and protein
For example, 1 cup (198 grams) of cooked lentils provides Calories: 230

  • Protein: 18 grams
  • Fiber: 16 grams
  • Carbs: 40 grams
  • Iron: 37% of the Daily Value (DV)
  • Folate: 90% of the DV
  • Magnesium: 17% of the DV
  • Potassium: 16% of the DV

What’s more, the same amount offers over 10% of the DV for vitamins B1, B3, B5, and B6, as well as phosphorus, zinc, copper, and manganese.
Legumes are among the best plant-based sources of protein. They’re not only highly nutritious but also cheap, which makes them a staple in many developing countries.