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