Whole-Food Legumes Guide

12 items classified under standard Whole-Food guidelines.

Whole-Food classifies foods based on processing level. Of the 12 legumes evaluated, 12 are classified as Allowed, 0 as Limited, and 0 as Not Allowed.

Legumes are universally compatible with Whole-Food. Each item listed here is minimally processed, in or close to its natural state. 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.

12 Allowed

Quick Reference

Food	Status	Calories (per 100g)
Black-Eyed Peas	Allowed	166kcal
Canned Beans	Allowed	189kcal
Chickpeas	Allowed	378kcal
Hummus	Allowed	237kcal
Lentils	Allowed	352kcal
Lima Beans	Allowed	113kcal
Mung Beans	Allowed	347kcal
Navy Beans	Allowed	337kcal
Peanut Butter	Allowed	588kcal
Pinto Beans	Allowed	191kcal
Soybeans	Allowed	147kcal
White Beans	Allowed	188kcal

Classification Breakdown

12 Allowed — These legumes are minimally processed, in or close to its natural state.

The target is NOVA group 4 — ultra-processed foods built from extracted components and additives.

Allowed Legumes (12)

At 166kcal calories per 100g, Black-Eyed Peas falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. 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

Compare Black-Eyed Peas across all diets

Canned Beans is classified as Allowed on Whole-Food, with 189kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. 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

Compare Canned Beans across all diets

With 378kcal calories per 100g, Chickpeas earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. 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

Compare Chickpeas across all diets

At 237kcal calories per 100g, Hummus falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. 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

Compare Hummus across all diets

At 352kcal calories per 100g, Lentils falls into the Allowed category under Whole-Food guidelines. It is minimally processed, in or close to its natural state. 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.

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

Compare Lentils across all diets

With 113kcal calories per 100g, Lima Beans earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. 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

Compare Lima Beans across all diets

With 347kcal calories per 100g, Mung Beans earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 23.9g protein and 16.3g fiber, which may factor into overall meal planning. 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

Compare Mung Beans across all diets

At 337kcal calories per 100g, Navy Beans falls into the Allowed category under Whole-Food guidelines. The classification reflects that it is minimally processed, in or close to its natural state. Nutritionally, it also delivers 22.3g protein and 15.3g fiber per serving. 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

Compare Navy Beans across all diets

With 588kcal calories per 100g, Peanut Butter earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. 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

Compare Peanut Butter across all diets

Pinto Beans is classified as Allowed on Whole-Food, with 191kcal calories per 100g. The classification reflects that it is minimally processed, in or close to its natural state. 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

Compare Pinto Beans across all diets

Soybeans is classified as Allowed on Whole-Food, with 147kcal calories per 100g. This means it is minimally processed, in or close to its natural state. It also contains 13g protein and 6.8g fat, which may factor into overall meal planning. 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

Compare Soybeans across all diets

With 188kcal calories per 100g, White Beans earns a Allowed classification on Whole-Food. This means it is minimally processed, in or close to its natural state. It also contains 9g protein and 6.8g fat, which may factor into overall meal planning. 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