What food group are legumes found in?

January 2, 2026 •

3 min read

According to a meta-analysis in the American Journal of Clinical Nutrition, consuming a daily serving of legumes aids in weight management. This is just one of many reasons that understanding what food group are legumes found in is essential for a balanced and healthy diet.

Quick Summary

Legumes, which include dried beans, lentils, and peas, are nutritionally unique and are classified within both the Protein Foods Group and the Vegetable Group by dietary guidelines like MyPlate.

Key Points

Dual Classification: Legumes like dried beans, peas, and lentils are classified in both the Protein Foods and Vegetable groups due to their rich nutritional composition.
Protein Source: They are an excellent plant-based protein source, providing a healthy alternative to meat and other animal proteins.
High in Fiber: Rich in dietary fiber, legumes support digestive health, aid in weight management by promoting satiety, and help regulate blood sugar.
Micronutrient Powerhouses: Legumes are packed with essential vitamins and minerals, including iron, zinc, folate, and potassium.
Sustainable Agriculture: Legumes play a vital role in sustainable farming by enriching soil with nitrogen, reducing the need for synthetic fertilizers.
Pulses vs. Legumes: The term 'pulse' refers specifically to the dried, edible seeds of a legume plant, such as lentils, chickpeas, and dried beans.

The Unique Dual Classification of Legumes

Legumes, particularly dried beans, peas, and lentils, occupy a unique place in nutritional guidelines, being classified in both the Protein Foods Group and the Vegetable Group according to resources like the U.S. Dietary Guidelines for Americans and MyPlate. This dual classification highlights their rich and varied nutrient profile. For those who consume meat, legumes often contribute to the vegetable requirement, while for vegetarians and vegans, they are a vital source of protein. This flexibility stems from their significant content of both protein and fiber.

Legumes as Part of the Protein Foods Group

Dried beans, lentils, and peas serve as excellent plant-based protein sources, offering a healthy alternative to animal proteins. While some plant proteins are incomplete, legumes can provide a complete protein profile when paired with grains. They also supply essential minerals like iron and zinc, often found in animal products. Including legumes in this category helps individuals meet protein needs while consuming less saturated fat and cholesterol.

Legumes as Part of the Vegetable Group

Legumes are also rich in dietary fiber, folate, and potassium, nutrients commonly associated with vegetables, justifying their inclusion in this group as well. It's worth noting that fresh legumes like green beans (often in the 'Other Vegetables' subgroup) and green peas ('Starchy Vegetables') are sometimes classified differently than their dried counterparts (pulses) in dietary guidance. The dual categorization of dried legumes emphasizes their role in providing both protein and fiber, addressing common nutritional gaps.

The Key Nutritional Differences: Pulses vs. Other Legumes

The term "pulse" specifically refers to the dried, edible seeds of legume plants, distinguishing them from fresh legumes or those used for oil. Pulses are notably high in protein and fiber and low in fat, making them particularly suited for the dual classification.


Feature	Dry Pulses (e.g., Lentils, Chickpeas)	Fresh Legumes (e.g., Green Beans)	Oilseed Legumes (e.g., Peanuts)
Primary Form	Dried, mature seeds	Immature pods or seeds	Mature seeds, often processed for oil
Protein Content	Very High	Moderate	High
Fiber Content	Very High	High	Low (per 100kcal)
Fat Content	Very Low	Very Low	High
Processing	Soaking and longer cooking needed	Minimal cooking required	Often roasted or used for oil production
Typical Use	Soups, stews, curries, dips	Steamed, stir-fried, salads	Snacks, spreads (e.g., peanut butter)

Health Benefits of Incorporating Legumes

Regular consumption of legumes offers numerous health benefits. Their high fiber content supports digestion, helps manage blood sugar, and promotes satiety for weight management. Studies suggest legumes can help lower cholesterol levels, benefiting cardiovascular health. They also have a low glycemic index, aiding in blood glucose control, which is helpful for managing type 2 diabetes. Furthermore, legumes are rich in various vitamins and minerals, including B vitamins, copper, magnesium, phosphorus, iron, zinc, and folate.

Sustainable Agriculture and the Role of Legumes

Legumes contribute to sustainable agriculture by fixing atmospheric nitrogen into the soil. This natural process reduces reliance on synthetic nitrogen fertilizers, which have environmental costs. By enhancing soil fertility, legumes support sustainable farming, crop rotation, and biodiversity.

Tips for Cooking and Adding Legumes to Your Diet

Adding legumes to your diet is simple:

Soaking: Soaking larger beans like chickpeas and kidney beans overnight can reduce cooking time and improve digestibility, though lentils and split peas cook quickly without it.
Batch Cooking: Cook dried beans in large batches and freeze for convenient use in soups or stews.
Canned Options: Canned legumes are convenient; choose low-sodium options and rinse them to reduce salt content.
Versatile Use: Incorporate legumes into salads, dips like hummus, soups, stews, or homemade veggie burgers.

Conclusion: More Than One Food Group

Legumes are unique in their classification within both the Protein Foods and Vegetable groups, a reflection of their exceptional nutritional profile. As highlighted by MyPlate, they provide the fiber and micronutrients typical of vegetables alongside the protein and minerals of protein foods. This versatility, combined with significant health and environmental advantages, makes legumes a valuable and recommended component of a healthy diet. More information on balanced eating can be found on the USDA's MyPlate website.

Frequently Asked Questions

Legumes are unique because they belong to two food groups, depending on dietary context. They are classified within both the Protein Foods Group and the Vegetable Group by guidelines like MyPlate.

They are counted in two food groups because their nutritional profile contains high amounts of both protein, a characteristic of protein foods, and fiber, folate, and potassium, which are typical of vegetables.

Yes, they are botanically legumes, but in terms of dietary classification, fresh green beans are often in the 'Other Vegetables' subgroup, and green peas are in 'Starchy Vegetables,' unlike dried beans and lentils.

A legume is the entire plant from the Fabaceae family, including the leaves, stems, and pods. A pulse is the edible, dried seed from a legume plant, such as a dried bean, lentil, or chickpea.

Yes, legumes are an excellent, affordable source of plant-based protein for vegetarians and vegans. Combining them with grains helps ensure a complete amino acid intake.

No. While larger beans like kidney or chickpeas benefit from soaking, smaller pulses like lentils and split peas cook quickly and do not require presoaking.

Common examples of legumes that fit the dual classification include dried beans (black, kidney, pinto), lentils (red, green, brown), chickpeas, and split peas.