Blackbeans contain about 15 grams of protein and 15 grams of dietary fiber in each 1-cup cooked portion, notes the U.S. Department of Agriculture. These beans are also rich in iron, zinc, potassium, phosphorous and folate.
Loaded with protein, fiber, potassium, iron, zinc, folate, B vitamins, vitamin A and vitamin K, green #peas fill you up and help meet many of your daily nutritional needs. A cup of cooked green peas provides almost 9 grams of protein
A cup of cooked chickpeas, also known as garbanzo beans, provides almost 15 grams of protein and 13 grams of dietary fiber. Chickpeas are also rich in zinc, iron, phosphorous, potassium, folate and vitamin K.
A cup of cooked lentils provides you with almost 18 grams of protein and 16 grams of fiber, notes the U.S. Department of Agriculture. Lentils are also loaded with iron, zinc, phosphorous, potassium and folate.
White beans are higher in protein than black beans, providing over 17 grams of protein in each 1-cup cooked portion. These beans are also rich in fiber, calcium, iron, zinc, potassium, folate, vitamin E and vitamin K.
A cup of cooked spinach contains just over 5 grams of protein per cup -- but provides just 41 calories, which is less than one-fourth of the number of calories in many legumes. Spinach is also rich in fiber, calcium, iron, zinc, potassium, magnesium, folate, and vitamins A, E and K.
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