Raw-Food Legumes Guide

12 items classified under standard Raw-Food guidelines.

Raw-Food classifies foods based on whether the food has been heated above ~118°F (48°C). Of the 12 legumes evaluated, 3 are classified as Allowed, 0 as Limited, and 9 as Not Allowed.

3 Allowed 9 Not Allowed

Quick Reference

Food	Status	Calories (per 100g)
Chickpeas	Allowed	378kcal
Lentils	Allowed	352kcal
Peanut Butter	Allowed	588kcal
Black-Eyed Peas	Not Allowed	166kcal
Canned Beans	Not Allowed	189kcal
Hummus	Not Allowed	237kcal
Lima Beans	Not Allowed	113kcal
Mung Beans	Not Allowed	347kcal
Navy Beans	Not Allowed	337kcal
Pinto Beans	Not Allowed	191kcal
Soybeans	Not Allowed	147kcal
White Beans	Not Allowed	188kcal

Classification Breakdown

3 Allowed — These legumes are can be eaten raw or prepared below the 118°F threshold. 9 Not Allowed — These are typically cooked above 118°F or only safe with heat.

The benefits come from eating large amounts of fresh produce rather than from preserving enzymes.

Allowed Legumes (3)

With 378kcal calories per 100g, Chickpeas earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 20.5g protein and 6g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Lentils at 352kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Dry	378kcal	20.5g	6g	63g	12.2g
Cooked (boiled)	164kcal	8.9g	2.6g	27.4g	7.6g
Canned	139kcal	7.1g	2.5g	22.6g	5.4g

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Lentils is classified as Allowed on Raw-Food, with 352kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 24.6g protein and 10.7g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Mung Beans at 347kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Dry	352kcal	24.6g	1.1g	63.4g	10.7g
Cooked (boiled)	114kcal	9g	0.4g	19.5g	7.9g

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With 588kcal calories per 100g, Peanut Butter earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. 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.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Smooth	598kcal	22.2g	51.4g	22.3g	5g
Smooth (no salt)	598kcal	22.2g	51.4g	22.3g	5g

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Not Allowed Legumes (9)

At 166kcal calories per 100g, Black-Eyed Peas falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 7.2g protein and 7g fat per serving. Among the 12 items in this category, black-eyed peas sits at the low end for calories — next closest is White Beans at 188kcal.

Per 100g · Source: USDA FoodData Central

166kcalCalories

7.2gProtein

7gFat

19.3gCarbs

6gFiber

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Canned Beans is classified as Not Allowed on Raw-Food, with 189kcal calories per 100g. The classification reflects that it is typically cooked above 118°F or only safe with heat. 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.

Per 100g · Source: USDA FoodData Central

189kcalCalories

8.3gProtein

7.1gFat

23.8gCarbs

8.3gFiber

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At 237kcal calories per 100g, Hummus falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 7.8g protein and 17.8g fat per serving. Within this category, it falls between Pinto Beans and Navy Beans for calories, ranking 7 of 12.

Per 100g · Source: USDA FoodData Central

237kcalCalories

7.8gProtein

17.8gFat

15gCarbs

5.5gFiber

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Lima Beans is classified as Not Allowed on Raw-Food, with 113kcal calories per 100g. This means it is typically cooked above 118°F or only safe with heat. 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 calories — next closest is Soybeans at 147kcal.

Per 100g · Source: USDA FoodData Central

113kcalCalories

6.8gProtein

0.9gFat

20.2gCarbs

4.9gFiber

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At 347kcal calories per 100g, Mung Beans falls into the Not Allowed category under Raw-Food guidelines. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, mung beans also provides 23.9g protein and 16.3g fiber per 100g. Within this category, it falls between Navy Beans and Lentils for calories, ranking 9 of 12.

Per 100g · Source: USDA FoodData Central

347kcalCalories

23.9gProtein

1.2gFat

62.6gCarbs

16.3gFiber

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With 337kcal calories per 100g, Navy Beans earns a Not Allowed classification on Raw-Food. This means it is typically cooked above 118°F or only safe with heat. 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.

Per 100g · Source: USDA FoodData Central

337kcalCalories

22.3gProtein

1.5gFat

60.8gCarbs

15.3gFiber

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Pinto Beans is classified as Not Allowed on Raw-Food, with 191kcal calories per 100g. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 8.4g protein and 7.1g fat per serving. Within this category, it falls between Canned Beans and Hummus for calories, ranking 6 of 12.

Per 100g · Source: USDA FoodData Central

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

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Soybeans is classified as Not Allowed on Raw-Food, with 147kcal calories per 100g. The classification reflects that it is typically cooked above 118°F or only safe with heat. 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.

Per 100g · Source: USDA FoodData Central

147kcalCalories

13gProtein

6.8gFat

11gCarbs

4.2gFiber

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With 188kcal calories per 100g, White Beans earns a Not Allowed classification on Raw-Food. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, white beans also provides 9g protein and 6.8g fat per 100g. Within this category, it falls between Black-Eyed Peas and Canned Beans for calories, ranking 4 of 12.

Per 100g · Source: USDA FoodData Central

188kcalCalories

9gProtein

6.8gFat

23.3gCarbs

5.9gFiber

Compare White Beans across all diets