Plain-boiled beans drop the sodium penalty but keep the pulse health benefit. Per 100 g cooked: 8.2 g protein, 8.3 g fiber. A 43-RCT meta-analysis (Reid-McCann et al., Nutr Rev 2025) found soy protein matches dairy for muscle outcomes — other legumes score lower on DIAAS but still count toward total protein. Weigh cooked; dry is a different food.
How should I track Beans, black turtle, mature seeds, cooked, boiled, without salt?
Beans, black turtle, mature seeds, cooked, boiled, without salt is high in fiber. When tracking Beans, black turtle, mature seeds, cooked, boiled, without salt, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.