Are Beans Vegetables? Food Group, 10 Types

Are Beans Vegetables?
Beans and peas can be classified as either vegetable or protein meals.

Beans are extracted from a pod that belongs to the family Fabaceae, commonly called legumes. A legume is a plant that produces “fruit” within a pod and beans come from pods. 

Botanically, beans are fruits, but they can be considered both a fruit and a vegetable. However, beans are commonly offered and consumed as a vegetable in the world.

  • Beans and peas are classified as a subset of the vegetable group by the United States Department of Agriculture (USDA).
  • According to the USDA Food Patterns, beans and peas can be classified as part of the Protein Foods Group.
  • Hence, beans and peas can be classified as either vegetable or protein meals.

What are the differences between legumes and other vegetables?

Though legumes belong to the same botanical family as vegetables, legumes are harvested as dry grains unlike vegetables, which are harvested as a whole or part of a plant.

Nutrition

  • Legumes are rich in nitrogen, starch, plant-based protein, and fiber. Legumes contain nitrogen-fixing bacteria, so they add nitrogen to the soil. Legumes aid digestion and lower blood cholesterol levels in the body. They have a low glycemic index.
  • Vegetables are rich in antioxidants, vitamins, minerals, and water. Vegetables do not contain any bacteria. They take nitrogen from the soil for growth. Vegetables constitute a major part of the diet and provide the necessary nourishment for the body.

Serving

  • Legumes should be consumed at least two times a week. Excessive legume consumption may cause flatulence.
  • It is recommended to have at least three servings of vegetables per day.

Are beans considered a healthy food?

All beans are legumes, but all legumes are not beans.

  • Beans and peas are high in plant protein, vitamins, and fiber and contain additional minerals, such as iron and zinc, which makes them one of the healthiest superfoods
  • Beans have high protein content similar to meat, poultry, and eggs, thus they are classified as part of the Protein Foods Group.

Many people think of beans and peas as meatless alternatives. They are, nonetheless, classified as a vegetable because they are high in dietary fiber and minerals, such as folate and potassium. These nutrients, which are commonly lacking in many Americans' diets, can be present in other vegetables.

Consuming beans and peas are suggested for everyone, especially those who regularly consume meat, poultry, and fish, due to their high vitamin content. Beans can be utilized as a component in a meal, side dish, or the main element in a meal.

10 kinds of beans

1. Black beans

Black beans have a smooth texture and mild flavor. They have a lower glycemic index than many other high-carb foods, which helps decrease the blood sugar surge that happens after eating. For extra protein, toss them into salads, soups, casseroles, or tacos. They are a nutritious alternative to meat and even flour.

Table 1. The nutritional facts of 100 grams of black beans, mature seeds, cooked, boiled without salt Nutrient Amount

Water
65.7 grams

Calories
132 kcal

Carbohydrates, by the difference
23.7 grams

Fiber, total dietary
8.7 grams

Protein
8.86 grams

Total lipid
0.54 grams

Ash
1.15 grams

Sugars, total including Nutrition Labeling and Education Act (NLEA)
0.32 grams

Calcium
27 mg

Iron
2.1 mg

Vitamin B6
0.069 mg

Folate, total
149 µg

Potassium
277 mg

Sodium
269 mg

Zinc
1.12 mg

Copper
0.209 mg

Manganese
0 mg

Phosphorus
104 mg

Magnesium
70 mg

2. Chickpeas

Chickpeas are available in two varieties:

  1. Garbanzo beans are produced across the Mediterranean
  2. Black chickpea

The most popular dish hummus is made from chickpeas. Because of their round shape and solid texture, they make an excellent salad topper. Their nutty taste makes them ideal for snacking. Simply combine dried chickpeas with a little olive oil, salt, and spices before baking. They are high in fiber and protein.

Table 2. The nutritional facts of 100 grams of chickpeas (garbanzo beans, Bengal gram), mature seeds, cooked, boiled without salt Nutrient Amount

Water
60.2 grams

Calories
164 kcal

Carbohydrates, by the difference
27.4 grams

Fiber, total dietary
7.6 grams

Sugars, total including NLEA
4.8 grams

Protein
8.86 grams

Total lipid
2.59 grams

Ash
0.92 grams

Calcium
49 mg

Iron
2.89 mg

Vitamin C, total ascorbic acid
1.3 mg

Vitamin B6
0.139 mg

Folate, total
172 µg

Potassium
291 mg

Sodium
7 mg

Zinc
1.53 mg

Copper
0.352 mg

Manganese
1.03 mg

Phosphorus
168 mg

Magnesium
48 mg

3. Great Northern beans

Great Northern beans are frequently confused with cannellini or navy beans. Great Northern beans are less thick and have a nuttier taste than their bean cousins. Because of their light texture and propensity to absorb spices readily, they are great for use in soups, stews, or purees. They are high in calcium.

Table 3. The nutritional facts of 100 grams of great northern beans, mature seeds, cooked, boiled without salt Nutrient Amount

Water
69 grams

Calories
118 kcal

Carbohydrates, by the difference
21.1 grams

Fiber, total dietary
7 grams

Protein
8.33 grams

Total lipid
0.45 grams

Ash
1.14 grams

Calcium
68 mg

Iron
2.13 mg

Vitamin C, total ascorbic acid
1.3 mg

Vitamin B6
0.117 mg

Folate, total
102 mcg

Potassium
391 mg

Sodium
2 mg

Zinc
0.88 mg

Copper
0.247 mg

Manganese
0.518 mg

Phosphorus
165 mg

Magnesium
50 mg

4. Edamame

Edamame is immature soybeans that are often consumed when they are still in their pods. Unlike mature soybeans, these beans are soft and edible. These make a great protein-packed appetizer, snack, or salad topper. Edamame is served boiled, steamed, microwaved, baked, or pan-seared.

Table 4. The nutritional facts of 100 grams of edamame, cooked Nutrient Amount

Water
70.8 grams

Calories
140 kcal

Carbohydrates, by the difference
8.63 grams

Fiber, total dietary
5 grams

Protein
11.5 grams

Total lipid
7.75 grams

Calcium
61 mg

Iron
2.2 mg

Vitamin C, total ascorbic acid
5.3 mg

Vitamin B6
0.113 mg

Folate, total
286 µg

Potassium
422 mg

Sodium
128 mg

Zinc
1.33 mg

Copper
0.334 mg

Manganese
62 mg

Phosphorus
164 mg

Magnesium
62 mg

5. Lima beans

Lima beans have a poor reputation, yet there is so much to enjoy about them. They come in white, creamy, or green hues. These are two kinds:

  1. Larger, bitter ones are also called Fordhook beans
  2. Sweeter baby lima beans

They have a mild, buttery flavor and a delicate texture that when overcooked, can turn to mush. They make an excellent complement to any soup or could be served as a side dish on their own. They are high in nutrients and contain more potassium than kidney beans.

Table 5. The nutritional facts of 100 grams of lima beans, large, mature seeds, cooked, boiled without salt Nutrient Amount

Water
69.8 grams

Calories
115 kcal

Carbohydrates, by the difference
20.9 grams

Fiber, total dietary
7 grams

Protein
7.8 grams

Total lipid
0.38 grams

Ash
1.15 grams

Sugars, total including NLEA
2.9 grams

Calcium
17 mg

Iron
2.39 mg

Vitamin B6
0.161 mg

Folate, total
83 µg

Potassium
508 mg

Sodium
2 mg

Zinc
0.95 mg

Copper
0.235 mg

Manganese
0.516 mg

Phosphorus
111 mg

Magnesium
43 mg

6. Adzuki beans

Adzuki beans are little, round red beans. These are widely ground into red bean paste and used in Asian desserts, such as cakes, pastries, and even ice cream. These beans are starchy and have a pleasant taste. They can be used in more savory dishes, such as with rice or leafy greens. They are high in fiber and high in protein, just like other legumes.

Table 6. The nutritional facts of 100 grams of adzuki beans, mature seeds, cooked, boiled without salt Nutrient Amount

Water
66.3 grams

Calories
128 kcal

Carbohydrates, by the difference
24.8 grams

Fiber, total dietary
7.3 grams

Protein
7.52 grams

Total lipid
0.1 grams

Ash
1.33 grams

Calcium
28 mg

Iron
2 mg

Vitamin B6
0.096 mg

Folate, total
121 µg

Potassium
532 mg

Sodium
8 mg

Zinc
1.77 mg

Copper
0.298 mg

Manganese
0.573 mg

Phosphorus
168 mg

Magnesium
52 mg

7. Fava beans

Fava beans or broad beans can be challenging to deal with. To remove the skins, you must first separate them from their pods and then blanch them. They have a buttery texture and a sweet, nutty taste. They are ideal for salad toppings, mashing for dips and spreads, and curries. Charred fava beans go well alongside asparagus.

Table 7. The nutritional facts of 100 grams of fava beans, mature seeds, cooked, boiled without salt Nutrient Amount

Water
71.5 grams

Calories
110 kcal

Carbohydrates, by the difference
19.6 grams

Fiber, total dietary
5.4 grams

Sugars, total including NLEA
1.82 grams

Protein
7.6 grams

Total lipid
0.4 grams

Ash
0.81 grams

Calcium
36 mg

Iron
1.5 mg

Vitamin C, total ascorbic acid
0.3 mg

Vitamin D
0 mg

Vitamin K
2.9 mcg

Vitamin B6
0.072 mg

Folate, total
104 µg

Potassium
268 mg

Sodium
5 mg

Copper
0.259 mg

Zinc
1.01 mg

Manganese
0.421 mg

Phosphorus
125 mg

Magnesium
43 mg

8. Cannellini beans

Cannellini beans are cream-colored beans, also called white Italian kidney beans, and one of the most common types of beans. They are a common ingredient in soups, salads, and many Italian meals. They keep their form nicely and can be gently fried or mashed to produce tasty fritters.

Table 8. The nutritional facts of 100 grams of canned or bottled cannellini beans Nutrient Amount

Calories
85 kcal

Carbohydrates, by the difference
14.62 grams

Fiber, total dietary
3.8 grams

Sugars, total including NLEA
0.77 grams

Protein
6.15 grams

Calcium
46 mg

Iron
2.77 mg

Sodium
69 mg

9. Mung or mungo beans

Mung beans are among the most popular in the world. They are tiny, spherical, green, and have a white stripe running through them. They taste mild and have a starchy texture. They are yet another plant-based protein source that is abundant in antioxidants and fiber.

They are available in several forms, including dry powder, whole uncooked beans, split beans, bean noodles, and sprouted seeds. They could be used in soups and are particularly satisfying due to their high fiber content.

Table 9. The nutritional facts of 100 grams of mung beans, mature seeds, cooked, boiled without salt Nutrient Amount

Water
72.7 grams

Calories
105 kcal

Carbohydrates, by the difference
19.2 grams

Fiber, total dietary
7.6 grams

Sugars, total including NLEA
2 grams

Protein
7.02 grams

Total lipid
0.38 grams

Ash
0.79 grams

Calcium
27 mg

Iron
1.4 mg

Vitamin C
1 mg

Vitamin K
2.7 µg

Vitamin B6
0.067 mg

Folate, total
159 µg

Sodium
2 mg

Copper
0.156 mg

Zinc
0.84 µg

Manganese
0.298 mg

Phosphorus
99 mg

Magnesium
48 mg

10. Navy beans

Navy bean, haricot, pearl haricot beans, white pea beans, or Boston beans have a mild flavor and a creamy texture. Like Great Northern Beans, they absorb the flavors surrounding them well.

They are usually used in baked beans and traditional English breakfasts. They are high in fiber and may help alleviate symptoms of metabolic syndrome. Season them with bay leaves, garlic, and fresh herbs if desired.

Table 10. The nutritional facts of 100 grams of navy beans, mature seeds, cooked, boiled without salt Nutrient Amount

Water
63.8 grams

Calories
140 kcal

Starch
15.4 grams

Fiber, total dietary
10.5 grams

Protein
4.23 grams

Total lipid
0.62 grams

Vitamin C, total ascorbic acid
0.9 mg

Vitamin B6
0.138 mg

Folate, total
140 µg

Calcium
69 mg

Iron
2.36 mg

Potassium
389 mg

Copper
0.21 mg

Zinc
1.03 mg

Manganese
0.527 mg

Phosphorus
144 mg

Magnesium
53 mg

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