Dietitians' 7 Healthiest Beans


Polyphenols in lentils are antioxidants and anti-inflammatory. More polyphenols reduce the risk of diabetes, heart disease, and several cancers.

2. White Bean

The most common are cannellini, butter, navy, and great northern beans. White beans are high in potassium, calcium, folate, and iron. 

3. Black Beans

Black beans are nutritious in vitamins, minerals, and antioxidants. They contribute protein and fiber to any diet.

4. Chickpeas

Chickpeas are versatile. Add them to your diet to ease constipation due to their high fiber content.

5. Pinto Beans

Pinto beans contain magnesium, copper, thiamine, iron, potassium, vitamin B6, and folate at above 33% DV.

6. Red Kidney Beans

Red kidney beans—popular in chili, rice, and stewed bean dishes—provide plant-based iron. 

7. Lupini Beans

Lupini beans, one of the highest-protein plant sources. They come in snack packs, giving them a portable high-fiber, protein-rich food.