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Pulse Nutrition Facts

Pulses, like dry peas, beans, lentils, chickpeas & faba beans are nutrition powerhouses, loaded with protein, complex carbohydrates like fibre and starch, iron, folate and other vitamins & minerals!

Pulse Nutrition Chart

per 100 g cooked

Protein

Fat

Fibre

Iron

Magnesium

Potassium

Zinc

Calcium

Folate

 (about ½ cup/125 mL)

(g)

(g)

(g)

(mg)

(mg)

(mg)

(mg)

(mg)

(mcg)

Split Peas

8.3

0.4

8.4

1.3

36

362

1.0

14

65

Lentils

9.0

0.4

8.9

3.3

36

369

1.3

19

181

Chickpeas

8.9

2.6

8.7

2.9

48

291

1.5

49

172

Pinto Beans

9.0

0.7

9.0

2.1

50

436

1.0

46

172

Great Northern Beans

8.3

0.5

7.0

2.1

50

391

0.9

68

102

Black Beans

8.7

0.5

7.0

2.1

70

355

1.1

27

149

Faba (Fava) Beans

7.6

0.4

6.2

1.5

43

268

1.0

36

104

 

Source: Canadian Nutrient File and Pulse Canada, 2022