SMALL IN SIZE, BIG ON NUTRITION
In the 17th century, beans were thought to be a magic cure for everything from the common cold to baldness. Today it's known that beans possess some pretty magical powers in a different way when used as part of a healthy diet. Low in fat and sodium, high in protein, with enough fiber, folacin (folic acid,) vitamins and minerals to go around. Beans are an excellent low-fat alternative to animal protein. Beans are included in both the vegetable and protein groups in the USDA's Food Guide Pyramid. Beans are nutritionally rich and they taste great. What's not to love?

NUTRITIONAL PROFILES FOR COOKED DRY BEANS
Adzuki
Black
Cranberry
Great Northern
Dark Red Kidney
Light Red Kidney
Navy
Pinto
Small Red
Yellow Eye

AZUKI BEANS (1/2 cup serving)
Calories: 147
Carbohydrates: 28g
Percent of Calories from Carbohydrates: 77%
Protein: 8.5g
Percent of Calories from Protein: 23%
Dietary Fiber: 7g
Folate: 128mcg
Calcium: 43mg
Iron: 2mg
Fat: 0.5g
Percent of Calories from Fat: 2%
Sodium: 1mg

BLACK BEANS (1/2 cup serving)
Calories: 114
Carbohydrates: 20g
Percent of Calories from Carbohydrates: 70%
Protein: 8g
Percent of Calories from Protein: 26%
Dietary Fiber: 4g
Folate: 128mcg
Calcium: 24mg
Iron: 2mg
Fat: 0.5g
Percent of Calories from Fat: 4%
Sodium: 0.5mg

CRANBERRY BEANS (1/2 cup serving)
Calories: 120
Carbohydrates: 22g
Percent of Calories from Carbohydrates: 70%
Protein: 8g
Percent of Calories from Protein: 27%
Dietary Fiber: 5g
Folate: 183mcg
Calcium: 45mg
Iron: 2mg
Fat: 0.5g
Percent of Calories from Fat: 3%
Sodium: 0.5mg

GREAT NORTHERN BEANS (1/2 cup serving)
Calories: 105
Carbohydrates: 19g
Percent of Calories from Carbohydrates: 69%
Protein: 7g
Percent of Calories from Protein: 27%
Dietary Fiber: 5g
Folate: 91mcg
Calcium: 61mg
Iron: 2mg
Fat: 0.5g
Percent of Calories from Fat: 3%
Sodium: 2mg

DARK RED KIDNEY BEANS (1/2 cup serving)
Calories: 109
Carbohydrates: 19g
Percent of Calories from Carbohydrates: 69%
Protein: 8g
Percent of Calories from Protein: 30%
Dietary Fiber: 4g
Folate: 65mcg
Calcium: 39mg
Iron: 2mg
Fat: 0.1g
Percent of Calories from Fat: 1%
Sodium: 4mg

LIGHT RED KIDNEY BEANS (1/2 cup serving)
Calories: 110
Carbohydrates: 20g
Percent of Calories from Carbohydrates: 71%
Protein: 8g
Percent of Calories from Protein: 29%
Dietary Fiber: 4g
Folate: 66mcg
Calcium:58 mg
Iron: 3mg
Fat: 0.1g
Percent of Calories from Fat: 1%
Sodium: 4mg

NAVY BEANS (1/2 cup serving)
Calories: 130
Carbohydrates: 24g
Percent of Calories from Carbohydrates: 73%
Protein: 8g
Percent of Calories from Protein: 24%
Dietary Fiber: 5g
Folate: 128mcg
Calcium: 64mg
Iron: 2mg
Fat: 0.5g
Percent of Calories from Fat: 4%
Sodium: 1mg

PINTO BEANS (1/2 cup serving)
Calories: 118
Carbohydrates: 22g
Percent of Calories from Carbohydrates: 73%
Protein: 7g
Percent of Calories from Protein: 23%
Dietary Fiber: 6g
Folate: 147mcg
Calcium: 41mg
Iron: 2mg
Fat: 0.5g
Percent of Calories from Fat: 3%
Sodium: 2mg

SMALL RED BEANS (1/2 cup serving)
Calories: 113
Carbohydrates: 20g
Percent of Calories from Carbohydrates: 70%
Protein: 8g
Percent of Calories from Protein: 27%
Dietary Fiber: 4g
Folate: 115mcg
Calcium: 25mg
Iron: 3mg
Fat: 0.5g
Percent of Calories from Fat: 3%
Sodium: 2mg

YELLOW EYE BEANS (1/2 cup serving)
Calories: 127
Carbohydrates: 22g
Percent of Calories from Carbohydrates: 69%
Protein: 8g
Percent of Calories from Protein: 25%
Dietary Fiber: 1g
Folate: 72mcg
Calcium: 55mg
Iron: 2mg
Fat: 1g
Percent of Calories from Fat: 7%
Sodium: 4mg