Low-Fat Legumes Guide

12 items classified under standard Low-Fat guidelines.

This guide covers all 12 legumes classified under Low-Fat guidelines. Low-Fat evaluates foods primarily by total fat content per serving, which determines how each item in this category is classified.

Legumes are overwhelmingly compatible with Low-Fat. Each item listed here is low enough in total fat to fit a low-fat eating pattern. The entries below break down the specific nutritional profile so you can choose based on your individual targets — calories, macros, or micronutrients that matter for your goals.

11 Allowed 1 Limited

Quick Reference

Food	Status	Total fat (per 100g)
Black-Eyed Peas	Allowed	7g
Canned Beans	Allowed	7.1g
Chickpeas	Allowed	6g
Hummus	Allowed	17.8g
Lentils	Allowed	1.1g
Lima Beans	Allowed	0.9g
Mung Beans	Allowed	1.2g
Navy Beans	Allowed	1.5g
Pinto Beans	Allowed	7.1g
Soybeans	Allowed	6.8g
White Beans	Allowed	6.8g
Peanut Butter	Limited	50.4g

Classification Breakdown

11 Allowed — These legumes are low enough in total fat to fit a low-fat eating pattern. 1 Limited — These items have fat content that varies by preparation or brand.

Modern low-fat practice distinguishes between fat types — olive oil, fatty fish, and nuts are often kept.

Allowed Legumes (11)

At 7g total fat per 100g, Black-Eyed Peas falls into the Allowed category under Low-Fat guidelines. It is low enough in total fat to fit a low-fat eating pattern. Beyond the primary classification, black-eyed peas also provides 7.2g protein and 7g fat per 100g. Within this category, it falls between White Beans and Canned Beans for total fat, ranking 8 of 12.

Per 100g · Source: USDA FoodData Central

166kcalCalories

7.2gProtein

7gFat

19.3gCarbs

1gSat. Fat

Compare Black-Eyed Peas across all diets

With 7.1g total fat per 100g, Canned Beans earns a Allowed classification on Low-Fat. It is low enough in total fat to fit a low-fat eating pattern. Beyond the primary classification, canned beans also provides 8.3g protein and 7.1g fat per 100g. Within this category, it falls between Black-Eyed Peas and Pinto Beans for total fat, ranking 9 of 12.

Per 100g · Source: USDA FoodData Central

189kcalCalories

8.3gProtein

7.1gFat

23.8gCarbs

1gSat. Fat

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Chickpeas is classified as Allowed on Low-Fat, with 6g total fat per 100g. This means it is low enough in total fat to fit a low-fat eating pattern. It also contains 20.5g protein and 6g fat, which may factor into overall meal planning. Within this category, it falls between Navy Beans and Soybeans for total fat, ranking 5 of 12.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Sat. Fat
Dry	378kcal	20.5g	6g	63g	0.6g
Cooked (boiled)	164kcal	8.9g	2.6g	27.4g	0.3g
Canned	139kcal	7.1g	2.5g	22.6g	0.3g

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Hummus is classified as Allowed on Low-Fat, with 17.8g total fat per 100g. The classification reflects that it is low enough in total fat to fit a low-fat eating pattern. Nutritionally, it also delivers 7.8g protein and 17.8g fat per serving. It ranks among the highest in this category for total fat. The nearest lower option is Pinto Beans at 7.1g.

Per 100g · Source: USDA FoodData Central

237kcalCalories

7.8gProtein

17.8gFat

15gCarbs

2.6gSat. Fat

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At 1.1g total fat per 100g, Lentils falls into the Allowed category under Low-Fat guidelines. It is low enough in total fat to fit a low-fat eating pattern. Beyond the primary classification, lentils also provides 24.6g protein and 10.7g fiber per 100g. Among the 12 items in this category, lentils sits at the low end for total fat — next closest is Mung Beans at 1.2g.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Sat. Fat
Dry	352kcal	24.6g	1.1g	63.4g	0.2g
Cooked (boiled)	114kcal	9g	0.4g	19.5g	0.1g

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With 0.9g total fat per 100g, Lima Beans earns a Allowed classification on Low-Fat. This means it is low enough in total fat to fit a low-fat eating pattern. It also contains 6.8g protein and 4.9g fiber, which may factor into overall meal planning. Among the 12 items in this category, lima beans sits at the low end for total fat — next closest is Lentils at 1.1g.

Per 100g · Source: USDA FoodData Central

113kcalCalories

6.8gProtein

0.9gFat

20.2gCarbs

0.2gSat. Fat

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Mung Beans is classified as Allowed on Low-Fat, with 1.2g total fat per 100g. The classification reflects that it is low enough in total fat to fit a low-fat eating pattern. Nutritionally, it also delivers 23.9g protein and 16.3g fiber per serving. Among the 12 items in this category, mung beans sits at the low end for total fat — next closest is Navy Beans at 1.5g.

Per 100g · Source: USDA FoodData Central

347kcalCalories

23.9gProtein

1.2gFat

62.6gCarbs

0.3gSat. Fat

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Navy Beans is classified as Allowed on Low-Fat, with 1.5g total fat per 100g. This means it is low enough in total fat to fit a low-fat eating pattern. It also contains 22.3g protein and 15.3g fiber, which may factor into overall meal planning. Within this category, it falls between Mung Beans and Chickpeas for total fat, ranking 4 of 12.

Per 100g · Source: USDA FoodData Central

337kcalCalories

22.3gProtein

1.5gFat

60.8gCarbs

0.2gSat. Fat

Compare Navy Beans across all diets

Pinto Beans is classified as Allowed on Low-Fat, with 7.1g total fat per 100g. The classification reflects that it is low enough in total fat to fit a low-fat eating pattern. Nutritionally, it also delivers 8.4g protein and 7.1g fat per serving. It ranks among the highest in this category for total fat. The nearest lower option is Canned Beans at 7.1g.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Sat. Fat
Dry	62kcal	5.3g	0.9g	11.6g	0.1g
Cooked (boiled)	143kcal	9g	0.7g	26.2g	0.1g

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Soybeans is classified as Allowed on Low-Fat, with 6.8g total fat per 100g. The classification reflects that it is low enough in total fat to fit a low-fat eating pattern. Nutritionally, it also delivers 13g protein and 6.8g fat per serving. Within this category, it falls between Chickpeas and White Beans for total fat, ranking 6 of 12.

Per 100g · Source: USDA FoodData Central

147kcalCalories

13gProtein

6.8gFat

11gCarbs

0.8gSat. Fat

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At 6.8g total fat per 100g, White Beans falls into the Allowed category under Low-Fat guidelines. It is low enough in total fat to fit a low-fat eating pattern. Beyond the primary classification, white beans also provides 9g protein and 6.8g fat per 100g. Within this category, it falls between Soybeans and Black-Eyed Peas for total fat, ranking 7 of 12.

Per 100g · Source: USDA FoodData Central

188kcalCalories

9gProtein

6.8gFat

23.3gCarbs

1gSat. Fat

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Limited Legumes (1)

With 50.4g total fat per 100g, Peanut Butter earns a Limited classification on Low-Fat. This means it is fat content that varies by preparation or brand. It also contains 25.1g protein and 50.4g fat, which may factor into overall meal planning. It ranks among the highest in this category for total fat. The nearest lower option is Hummus at 17.8g. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Sat. Fat
Smooth	598kcal	22.2g	51.4g	22.3g	10.3g
Smooth (no salt)	598kcal	22.2g	51.4g	22.3g	10.3g

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