Mixed Legumes Nutrition Facts: Calories, Fat, Protein, and Carbs

Mixed Legumes

~115 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

214kcal

Carbohydrate20.4 g %38

Protein8.6 g %16

Fat7.7 g %32

Mixed Legumes Nutrition Values

Nutrients	100 gr	1 Portion (Medium)
Calories(kcal)	186	214
Carbohydrate (g)	17.73	20.39
Protein (g)	7.47	8.6
Fat (g)	6.7	7.71
Fiber (g)	4.14	4.77
Cholesterol (mg)	0	0
Sodium (mg)	53.41	61.42
Potassium (mg)	489.27	562.65
Calcium (mg)	44.36	51.02
Iron (mg)	2.53	2.91
Vitamin A (IU)	85.54	98.37
Vitamin C (mg)	12.63	14.53

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Mixed Legumes

Metabolic Effect: Mixed legumes regulate digestion and provide a feeling of fullness due to their high fiber content. They keep energy levels balanced thanks to the protein and complex carbohydrates they contain.
Consumption Recommendation: You can consume mixed legumes alone, or with salad or yogurt. Consuming a food containing vitamin C (e.g., salad with lemon) with it increases iron absorption.
Things to Consider: Legumes can cause gas and bloating in some people. To prevent this, it may be helpful to cook the legumes thoroughly and soak them in water for a while before consuming.
Exercise Equivalent: Burning the calories from mixed legumes may require approximately 20-25 minutes of walking or 10-15 minutes of running. This varies depending on portion size and activity level.