Mediterranean Legumes Guide

With 166kcal calories per 100g, Black-Eyed Peas earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 7.2g protein and 7g fat, which may factor into overall meal planning. Among the 12 items in this category, black-eyed peas sits at the low end for calories — next closest is White Beans at 188kcal.

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Canned Beans is classified as Allowed on Mediterranean, with 189kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 8.3g protein and 7.1g fat per serving. Within this category, it falls between White Beans and Pinto Beans for calories, ranking 5 of 12.

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Chickpeas is classified as Allowed on Mediterranean, with 378kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 20.5g protein and 6g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Lentils at 352kcal.

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With 237kcal calories per 100g, Hummus earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 7.8g protein and 17.8g fat, which may factor into overall meal planning. Within this category, it falls between Pinto Beans and Navy Beans for calories, ranking 7 of 12.

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At 352kcal calories per 100g, Lentils falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, lentils also provides 24.6g protein and 10.7g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Mung Beans at 347kcal.

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With 113kcal calories per 100g, Lima Beans earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, lima beans also provides 6.8g protein and 4.9g fiber per 100g. Among the 12 items in this category, lima beans sits at the low end for calories — next closest is Soybeans at 147kcal.

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At 347kcal calories per 100g, Mung Beans falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 23.9g protein and 16.3g fiber per serving. Within this category, it falls between Navy Beans and Lentils for calories, ranking 9 of 12.

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With 337kcal calories per 100g, Navy Beans earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 22.3g protein and 15.3g fiber, which may factor into overall meal planning. Within this category, it falls between Hummus and Mung Beans for calories, ranking 8 of 12.

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Peanut Butter is classified as Allowed on Mediterranean, with 588kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. 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 calories. The nearest lower option is Chickpeas at 378kcal.

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With 191kcal calories per 100g, Pinto Beans earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 8.4g protein and 7.1g fat, which may factor into overall meal planning. Within this category, it falls between Canned Beans and Hummus for calories, ranking 6 of 12.

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At 147kcal calories per 100g, Soybeans falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 13g protein and 6.8g fat per serving. Among the 12 items in this category, soybeans sits at the low end for calories — next closest is Black-Eyed Peas at 166kcal.

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White Beans is classified as Allowed on Mediterranean, with 188kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 9g protein and 6.8g fat per serving. Within this category, it falls between Black-Eyed Peas and Canned Beans for calories, ranking 4 of 12.

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