Which Dried Beans are Most Nutritious?

Legumes, which include beans and peas, are some of the most nutritious foods you can eat. Dehydrated beans and peas are great sources of protein and fiber and they are rich in a number of essential micronutrients, including potassium, magnesium, folate, iron, and zinc.

All beans and peas are classified as “nutrient dense” foods by the U.S. Department of Agriculture. The most recent version of the USDA Dietary Guidelines for Americans recommends that a person eating a normal 2,000 calorie per day diet should consume one and one half cups of beans and legumes as part of a healthy mix of vegetables, grains, fruits and proteins. Medical research suggests that eating legumes, especially if you are replacing fatty and sugary foods with beans and peas, can bring many potential benefits to your health.

A list of the most nutritious dried beans includes: kidney beans, pinto beans, white beans, black beans, garbanzo beans (chickpeas), split peas, and lentils. Here are a few facts about the nutrition contained in all of the varieties of dehydrated beans and peas we offer.

Beans are a Naturally Low-Fat Source of Protein

Legumes are so rich in plant protein, fiber, and nutrients that they are considered part of both the protein and vegetable food groups by the USDA’s Dietary Guidelines for Americans. A 1/2 cup serving of beans will give you 7 to 8 grams of protein with almost no fat.

Dried beans are also such great sources of protein, iron, and zinc that they can safely (and affordably) replace meat and seafood in your diet.


Lysine is an essential amino acid that helps your body absorb calcium, convert fatty acids into energy, produce collagen, and perform other functions that are necessary for health. But the body does not make lysine—you have to get it from the foods you eat.

For vegetarians and vegans, beans, peas, and lentils are the best sources of lysine. In fact, legumes are among the only plant-based foods that provide lysine. If you don’t get enough lysine in your diet you can experience nausea, fatigue and a host of other unpleasant symptoms.


Beans are also rich in potassium, a mineral that has been shown to help to maintain healthy blood pressure. One serving of cooked dried beans contains between 300 and 400 mg of potassium, which is similar to the amount of potassium you will get from drinking a serving of dairy milk.


Dried beans are among the very best sources of soluble fiber. One-half cup of beans provides between 5 and 7.8 grams of total fiber. Soluble dietary fiber has been shown to lower levels of LDL cholesterol. Soluble fiber prevents the body from absorbing dietary fat and cholesterol and slows digestion, which can help keep blood sugar levels under control, even for diabetics. In fact, eating beans has been linked to lowered risk of developing diabetes.

Compare the Nutrition of Your Favorite Dried Beans and Peas

The truth is that all dried beans and peas are exceptionally nutritious foods. If you want to see how your favorite dried beans compare to one another in terms of nutrition, we’ve provided you with all of the nutritional analysis of each type of dehydrated legume we offer here at Harmony House. Click on the link for your favorite variety of dried legumes and you’ll find nutritional data for a typical serving size and for 100 grams.

Dried Black Beans

Garbanzo Beans (Chickpeas)

Dark Kidney Beans


Navy Beans

Great Northern Beans

Pinto Beans

Red Beans

Split Peas

Harmony House Makes it Easy to Add Nutritious Beans to Your Diet

Dehydrated beans are just as nutritious as fresh beans, and they contain NONE of the added salt or fat you will find in canned varieties. Adding dried beans and peas to your dinner recipes is a great way of adding more nutrition to your family’s diet.

Don’t mistake our dried beans for the ones that you find in the grocery store—the kind that must be be cleaned, sorted, soaked overnight, and then cooked for hours before they are tender.

All Harmony House dried beans, lentils, and peas have already been cleaned, sorted, and prepared using a patented process that speeds up cooking time. Just add 2-3 parts water to 1 part dried beans and simmer for 15 to 20 minutes. You can also add our dried beans directly into your chili, soup, stew, or other recipes. You don’t need to dehydrate them first, just add a little additional water or broth if necessary and cook until tender.


The USDA Dietary Guidelines for Americans 2015 - 2020, 8th Edition

Dietary Fiber Fact Sheet from the Center for Food Safety and Applied Nutrition (Part of the US FDA.)

Build a Healthy Plate with Dried Beans and Peas (Nutrition and Wellness Tips for Young Children from the USDA)

Nutritional and health benefits of dried beans by Virginia Messina in The American Journal of Clinical Nutrition

Beans and peas are unique foods USDA Choose My Plate.gov

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