Beans are one of the most nutritionally complete foods available. In fact, no other foods comes close to beans in providing protein, iron, magnesium, zinc, potassium and soluble fiber together in high amounts.

Following are some of the reasons why beans are a key ingredient in a healthy diet of all ages:

• High in complex carbohydrates
• High in protein
• High in dietary fiber
• High in folate
• Low in fat
• Low in sodium
• Cholesterol-free
• Rich in vitamins and minerals

The calorie content of one cup of cooked beans is equal to one cup of cooked rice, pasta, or a 7-ounce baked potato. Yet beans are substantially higher in dietary fiber. Beans are very low in sodium and offer many of the same nutrients as meat, but without the fat and cholesterol. They also provide more nutrients than a serving of oatmeal or oat bran.

In The Pyramid

As part of a balanced diet, beans make sense for anyone looking for better overall nutrition in their diets. Beans are the only food that fits into two groups on the USDA Food Guide Pyramid: vegetable and protein.

	Bean Counting One #10 can of beans yields 12 cups of cooked beans, drained. One 15-ounce can of beans equals 1½ cups of cooked beans. One cup of dry beans yields 3 cups cooked. One pound of dry beans yields 6 cups cooked. One pound of dry beans makes about 9 servings of baked beans or 12 servings of bean soup.

Nutrient Profiles of Dry Beans