scored 77/100
Beans are legume seeds rich in plant-based protein, fiber, and polyphenols that support metabolic health and longevity. They are a foundational food in the world's longest-lived populations (Blue Zones).
14.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 77.
Beans, domesticated over 7,000 years ago in Mesoamerica and the Fertile Crescent, are nutrient-dense legumes that form a cornerstone of longevity diets. They deliver approximately 8-9g of protein per cooked cup, making them an exceptional plant-based protein source, alongside substantial fiber (6-8g per cup) that feeds beneficial gut microbiota. Beans contain resistant starch, which resists digestion and acts as a prebiotic, promoting short-chain fatty acid production linked to metabolic health and reduced inflammation. They are rich in polyphenolic compounds—including kaempferol, quercetin, and catechin—with potent antioxidant and anti-inflammatory properties. Different bean varieties (black, kidney, pinto, chickpeas) contain distinct phytochemical profiles, making dietary diversity important. Regular bean consumption is associated with improved glycemic control, lower cardiovascular disease risk, and enhanced longevity in epidemiological studies. The high satiety index helps with weight management, while the magnesium and potassium content supports cardiovascular function. Beans are also among the most affordable nutrient-dense foods globally, making them accessible for sustainable dietary patterns.
High soluble fiber and resistant starch slow glucose absorption, reducing postprandial blood sugar spikes and improving insulin sensitivity over time
Potassium, magnesium, and polyphenols work synergistically to improve endothelial function, reduce arterial stiffness, and lower blood pressure
High protein and fiber content slows gastric emptying, prolonging satiety signals and reducing overall caloric intake when eaten as part of meals
Resistant starch and fiber serve as prebiotics, selectively feeding beneficial bacteria like Faecalibacterium prausnitzii, which produce butyrate for intestinal and systemic health
Polyphenols (kaempferol, quercetin) inhibit pro-inflammatory cytokines and oxidative stress pathways implicated in aging and chronic disease
Beans are best consumed at lunch or dinner as a substantial source of plant protein and fiber that stabilizes blood glucose for hours. The fiber and resistant starch support postprandial glucose control when consumed with meals containing carbohydrates.
Breaks a fast
Beans break a fast due to their protein and carbohydrate content; they are optimal as part of regular meals rather than standalone fasting windows. Their high fiber requires adequate hydration, so consume with 8oz+ water.
Per 100 g of the default form. Bars show how much higher or lower beans is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Beans is classified as a legume. Beans are legume seeds rich in plant-based protein, fiber, and polyphenols that support metabolic health and longevity.
Beans scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Manganese, Iron. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 90 g serving provides about 7.8 g of protein (~16% of the 50 g daily value).
Yes — it's a high-fiber food. A 90 g serving provides about 5.7 g of fiber (~20% of the 28 g daily value).
In a 90 g serving, beans is highest in Copper (~22% DV), Manganese (~16% DV), Iron (~12% DV), Magnesium (~11% DV), Folate (~11% DV).
Not really. A 90 g serving has about 14.9 g of net carbs (20.5 g total minus 5.7 g fiber).
Best in the midday. Beans are best consumed at lunch or dinner as a substantial source of plant protein and fiber that stabilizes blood glucose for hours. The fiber and resistant starch support postprandial glucose control when consumed with meals containing carbohydrates.
A typical serving is around 90 g (~112 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating beans alongside several other legume sources.
Beans pairs nicely with: Pair with tomatoes because lycopene absorption increases with the heat and fat used in cooking beans together, enhancing cardiovascular benefits; Combine with whole grains (rice, quinoa) because this creates a complete amino acid profile with all nine essential amino acids, optimizing plant-based protein quality; Eat with leafy greens (spinach, kale) because vitamin C in greens enhances iron bioavailability from beans, addressing the lower bioavailability of non-heme iron; Pair with olive oil because monounsaturated fats enhance absorption of fat-soluble polyphenols and improve satiety signaling.
Encyclopedia entries that supply the same signature nutrients beans contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients beanscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.