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Medically reviewed by Karina Tolentino, RD
- Navy, black, garbanzo, kidney, pinto, and lima beans are among the healthiest types of beans you can eat.
- These varieties are rich in fiber and protein, as well as key minerals such as manganese, folate, iron, and more.
- Regularly eating beans may support healthy weight, blood sugar, and cholesterol levels.
Beans are a great source of plant-based protein and fiber, and eating them regularly can improve your diet quality, help you get more of the nutrients you need, and potentially reduce your mortality risk from all causes.
However, most grocery stores offer multiple shelves packed with umpteen varieties of different beans—so which ones should you throw in your cart? Here are six types of beans that win out when it comes to flavor and nutrition.
1. Navy Beans
Navy beans—also known as pea or Boston beans—are small and oval-shaped. They have a creamy texture and nutty taste that make them a popular addition to soups and stews.
These beans are very high in protein and fiber, which may support weight loss, lower blood sugar, and reduce blood lipid (fat) levels. Plus, each serving of black beans offers over 40% of the recommended Daily Value (DV) for folate and manganese, two essential micronutrients.
Here’s what you’ll find in a 1-cup serving of cooked navy beans:
- Calories: 255
- Protein: 15 grams (g)
- Carbohydrates: 47.3 g
- Fiber: 19.1 g
- Fat: 1.13 g
- Folate: 255 micrograms (mcg)
- Vitamin B6: 0.25 milligrams (mg)
- Iron: 4.3 mg
- Manganese: 0.96 mg
- Magnesium: 96.5 mg
- Potassium: 708 mg
- Selenium: 5.28 mcg
- Zinc: 1.88 mg
2. Black Beans
Black beans are one of the most popular beans in the United States, and for good reason—not only are they packed with nutrients, but black beans also have a mild, earthy taste that pairs well with vegetables, grains, and animal proteins.
Black beans are a great source of protein and fiber, both of which help you feel satisfied after eating—this could help you manage your weight. They also have substantial amounts of folate, a B vitamin that’s essential during pregnancy, and copper, a mineral that supports production of energy, tissue, and blood vessels.
A 1-cup serving of cooked black beans contains:
- Calories: 227
- Protein: 15.2 g
- Carbohydrates: 40.8 g
- Fiber: 15 g
- Fat: 0.93 g
- Folate: 256 mcg
- Copper: 0.36 mg
- Iron: 3.61 mg
- Manganese: 0.764 mg
- Magnesium: 120 mg
- Potassium: 611 mg
- Selenium: 2.06 mcg
- Zinc: 1.93 mg
3. Garbanzo Beans
Garbanzo beans, also known as chickpeas, are a popular ingredient in dishes such as curry, hummus, salads, and soups.
These beans are packed with nutrients that can support your health—potassium and magnesium play important roles in blood pressure regulation, while chickpeas’ fiber and protein may help support healthy blood sugar levels.
Here’s the nutrition breakdown for a 1-cup serving of cooked garbanzo beans:
- Calories: 269
- Protein: 14.5 g
- Carbohydrates: 44.9 g
- Fiber: 12.5 g
- Fat: 4.25 g
- Folate: 282 mcg
- Vitamin B6: 0.23 mg
- Iron: 4.74 mg
- Manganese: 1.69 mg
- Magnesium: 78.7 mg
- Potassium: 477 mg
- Selenium: 6.07 mcg
- Zinc: 2.51 mg
4. Kidney Beans
Kidney beans are commonly used in popular recipes like chili and rice dishes. These slightly sweet, soft beans are loaded with nutrients, including fiber, folate, protein, magnesium, manganese, and potassium.
Also, kidney beans contain complex carbohydrates that are highly resistant to digestion, meaning they have a lower impact on blood sugar levels. Beans, including kidney beans, may help promote healthy blood sugar levels in people with and without diabetes.
A 1-cup serving of cooked kidney beans provides:
- Calories: 225
- Protein: 15.3 g
- Carbohydrates: 40.4 g
- Fiber: 13.1 g
- Fat: 0.89 g
- Folate: 230 mcg
- Vitamin B6: 0.212 mg
- Vitamin K: 14.9 mcg
- Iron: 5.2 mg
- Manganese: 0.84 mg
- Magnesium: 79.6 mg
- Potassium: 713 mg
- Selenium: 2.12 mcg
- Zinc: 1.89 mg
5. Pinto Beans
Pinto beans are the most commonly consumed beans in the U.S. These earthy-tasting beans are packed with protein, plus they’re an excellent source of several vitamins and minerals (folate in particular).
Just beating out kidney beans, pinto beans also have the highest fiber content on this list, making them a smart choice for gut health. Fiber helps support healthy bowel movements and promotes the growth of good bacteria. These bacteria produce compounds called short-chain fatty acids (SCFAs), which have been shown to have anti-inflammatory, anti-obesity, heart-protective, and anticancer properties.
Here’s what you’ll find in 1 cup of cooked pinto beans:
- Calories: 245
- Protein: 15.4 g
- Carbohydrates: 44.8 g
- Fiber: 15.4 g
- Fat: 1.11 g
- Folate: 294 mcg
- Thiamin (vitamin B1): 0.33 milligrams
- Vitamin B6: 0.39 mg
- Iron: 3.57 mg
- Manganese: 0.78 mg
- Magnesium: 85.5 mg
- Potassium: 746 mg
- Selenium: 10.6 mcg
- Zinc: 1.68 mg
6. Lima Beans
Though they’re not as popular as other beans on this list, lima beans deserve a spot on your plate. They have a mild taste and a creamy texture, and they’re often served as a side dish or in pastas and soups.
Lima beans provide a variety of nutrients, including magnesium, potassium, and fiber, all of which are important for heart health. Magnesium and potassium are involved in blood pressure regulation, and fiber helps promote healthy cholesterol levels.
A cup of cooked lima beans contains:
- Calories: 216
- Protein: 14.7 g
- Carbohydrates: 39.3 g
- Fiber: 13.2 g
- Fat: 0.71 g
- Folate: 156 mcg
- Thiamin (vitamin B1): 0.3 mg
- Vitamin B6: 0.3 mg
- Iron: 4.49 mg
- Manganese: 0.97 mg
- Magnesium: 80.8 mg
- Potassium: 955 mg
- Zinc: 1.79 mg
What Science Says About Adding Beans to Your Diet
Though each variety of bean has a distinct nutritional profile, no matter which one you choose, you’ll be getting a solid dose of fiber, protein, and essential micronutrients. That means eating them regularly can have a number of benefits for your health and longevity, including:
- Blood sugar stability: A 2023 study found that eating pulses—such as beans, peas, and lentils—led to significant improvements in blood sugar regulation markers for people with type 2 diabetes. Those included fasting blood sugar, fasting insulin, and hemoglobin A1C (HbA1c) levels.
- Heart health: A 2019 review of 28 studies found that, compared to people with the lowest intake levels, those who consumed the most beans had a 9% and 10% reduced risk of high blood pressure and coronary heart disease, respectively.
- Weight management: A 2023 study found that the participants who regularly consumed legumes (beans and peas) had significantly less weight gain and leaner waists over 10 years as compared to people who ate them rarely or not at all.
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