The core rule: Most pulses count as only one portion
For most types of beans and pulses, the rule is simple and applies regardless of how much you eat in a day or how many different types you consume. They can only ever count as a maximum of one portion of your 5 A Day. This applies to popular choices like haricot beans, kidney beans, chickpeas, and lentils. For example, if you have baked beans on toast for breakfast and a lentil curry for dinner, this combined bean and pulse intake still only registers as a single portion towards your daily goal.
Why do beans and pulses have a one-portion limit?
The reason behind this rule is a matter of nutritional balance. While beans and pulses are packed with fibre and protein, their overall vitamin and mineral profile is different from that of other fruits and vegetables. The 5 A Day campaign is designed to encourage consumption of a wide variety of nutrient-dense produce. By limiting beans and pulses to one portion, the guidelines prevent them from disproportionately dominating a person's fruit and vegetable intake, ensuring a broader range of nutrients are consumed.
Examples of beans that fall under the one-portion rule
- Haricot Beans: The star of classic baked beans, these count once.
- Kidney Beans: A staple in many chilis and stews, counting as a single portion.
- Chickpeas: Versatile in salads, curries, and hummus, but still only one portion.
- Lentils: Used in soups and curries, these are a pulse that counts once.
- Butter Beans: Creamy and mild, these contribute a single portion to your daily total.
- Cannellini Beans: White kidney beans, often used in salads and stews, count once.
The green bean exception: A separate vegetable portion
There is a notable exception to the one-portion rule: green beans. This includes varieties like broad beans, French beans, and runner beans. These beans are treated differently because their nutritional makeup is more similar to other fresh vegetables, rather than the more concentrated protein and fibre found in dried pulses. Therefore, a portion of green beans can count as a separate vegetable portion towards your 5 A Day, in addition to any other pulses you might consume.
What is a portion of beans?
A standard portion size for beans and pulses is approximately three heaped tablespoons, or 80g. This is an important measure to keep in mind, especially when adding them to bulk out meals. For tinned beans, look for versions with no added salt or sugar to keep your meal as healthy as possible.
Comparison: Pulses vs. Green Beans for Your 5 A Day
| Feature | Pulses (e.g., Chickpeas, Lentils) | Green Beans (e.g., Runner Beans) |
|---|---|---|
| Classification | Legume, with higher protein/fibre. | Vegetable. |
| Max Portions/Day | Can only contribute 1 portion, no matter how much you eat. | Each portion (80g) counts as a separate portion. |
| Best Used As | Protein and fibre source to bulk out meals. | A fresh vegetable to add alongside other produce. |
Creative ways to add beans to your diet
Integrating beans and pulses into your meals is easy and provides a nutritional boost. While you can't accumulate multiple portions from pulses alone, a variety of uses ensures you get the most out of your single portion.
- Bulk up a bolognese or chilli: Reduce the amount of meat and add a tin of kidney beans or mixed beans. This is a great way to add flavour and fibre.
- Soups and stews: Throw a handful of lentils into a soup or add butter beans to a hearty vegetable stew for extra creaminess and substance.
- Savoury toast: Beyond baked beans, try making your own bean mix with cannellini beans, garlic, and herbs on wholemeal toast.
- Homemade dips: Use chickpeas to make a delicious and healthy hummus.
- Add to salads: A sprinkle of chickpeas or other pulses can add texture and a protein hit to a summer salad.
- Breakfast scramble: Add low-salt, low-sugar baked beans to your morning eggs for an easy portion.
Conclusion: Maximizing your bean intake for health
While it’s true that different beans have different nutritional properties, for the purpose of your 5 A Day, it’s the type of bean that determines its status. Your strategy should be to include a variety of fruits and vegetables in your diet alongside a daily portion of pulses for their fibre and protein benefits. Don't be fooled into thinking a huge bowl of mixed bean salad will secure all five of your daily portions. Instead, enjoy your one portion of pulses, whether baked beans or lentils, and supplement with other fruits and vegetables, including the more versatile green beans, to reach your daily goal. For official guidance on what counts, refer to the NHS website to ensure you are meeting your daily requirements effectively.
For more official guidance on what counts towards your 5 A Day, you can refer to the NHS website.
