Although small, beans bring a lot to the table. From comforting soups to colorful salads, they’re a versatile way to add plant-based goodness to everyday meals.
Protein, fiber, and more
Beans provide plant-based protein and dietary fiber, making them a satisfying addition to a varied diet. They also supply nutrients such as folate, iron, and potassium. The amounts vary by bean variety and preparation.
A pantry staple with possibilities
Black, kidney, navy, pinto, and small red beans each bring their own color and texture to your cooking. Stir them into soups, add them to salads, or make them the heart of a hearty chili. Dried beans are easy to keep on hand, so a little planning can turn a pantry staple into a delicious meal.
Start small, enjoy often
If beans aren’t a regular part of your meals, try smaller portions and increase gradually as you find what suits you. Prepare dried beans thoroughly using appropriate soaking and cooking instructions for the variety.
Pick a favorite Premium Michigan Beans variety and explore our Bean Recipes for your next meal.
Ingredients & Estimated Nutrition by Bean
Jump to: Black Beans · Kidney Beans · Navy Beans · Pinto Beans · Small Red Beans · Soup Mixes.
Reference information only: Nutrition values are reference-based estimates from our current plain-bean product listings and have not been verified by analysis of our packed products. Values may vary by variety, crop, and preparation.
Black Beans
Ingredients: Black beans.
Serving size: 1/4 cup (51 g), dry.
| Nutrient | Estimated amount |
|---|---|
| Calories | 160 |
| Total fat | 0.5 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
| Total carbohydrate | 29 g |
| Dietary fiber | 8 g |
| Total sugars | 1 g |
| Added sugars | 0 g |
| Protein | 10 g |
| Vitamin D | 0 mcg |
| Calcium | 60 mg |
| Iron | 2 mg |
| Potassium | 710 mg |
Kidney Beans
Ingredients: Kidney beans.
Serving size: 1/4 cup (51 g), dry.
| Nutrient | Estimated amount |
|---|---|
| Calories | 170 |
| Total fat | 0 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
| Total carbohydrate | 32 g |
| Dietary fiber | 8 g |
| Total sugars | 1 g |
| Added sugars | 0 g |
| Protein | 11 g |
| Vitamin D | 0 mcg |
| Calcium | 45 mg |
| Iron | 3 mg |
| Potassium | 690 mg |
Navy Beans
Ingredients: Navy beans.
Serving size: 1/4 cup (51 g), dry.
| Nutrient | Estimated amount |
|---|---|
| Calories | 170 |
| Total fat | 0.5 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 10 mg |
| Total carbohydrate | 31 g |
| Dietary fiber | 12 g |
| Total sugars | 2 g |
| Added sugars | 0 g |
| Protein | 11 g |
| Vitamin D | 0 mcg |
| Calcium | 70 mg |
| Iron | 3 mg |
| Potassium | 600 mg |
Pinto Beans
Ingredients: Pinto beans.
Serving size: 1/4 cup (51 g), dry.
| Nutrient | Estimated amount |
|---|---|
| Calories | 170 |
| Total fat | 0.5 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
| Total carbohydrate | 32 g |
| Dietary fiber | 8 g |
| Total sugars | 1 g |
| Added sugars | 0 g |
| Protein | 10 g |
| Vitamin D | 0 mcg |
| Calcium | 45 mg |
| Iron | 2 mg |
| Potassium | 710 mg |
Small Red Beans
Ingredients: Small red beans.
Serving size: 1/4 cup (51 g), dry.
| Nutrient | Estimated amount |
|---|---|
| Calories | 170 |
| Total fat | 0 g |
| Saturated fat | 0 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 5 mg |
| Total carbohydrate | 31 g |
| Dietary fiber | 13 g |
| Total sugars | 1 g |
| Added sugars | 0 g |
| Protein | 12 g |
| Vitamin D | 0 mcg |
| Calcium | 100 mg |
| Iron | 5 mg |
| Potassium | 760 mg |
Soup Mix Pouches — 1.10 lb (500 g)
Each pouch contains dried beans and seasoning supplied in a separate sealed packet inside the pouch: 455 g beans and 45 g seasoning. The plain-bean estimates above do not represent the complete soup mix or prepared soup.
| Soup mix | Ingredients |
|---|---|
| Black Bean Soup Mix | Dried black beans. Seasoning: Dried onion flakes, salt, garlic powder, ground cumin, smoked paprika, dried oregano, and black pepper. |
| Kidney Bean Soup Mix | Dried kidney beans. Seasoning: Dried onion flakes, salt, garlic powder, ground cumin, smoked paprika, dried oregano, and black pepper. |
| Pinto Bean Soup Mix | Dried pinto beans. Seasoning: Dried onion flakes, salt, garlic powder, ground cumin, smoked paprika, dried oregano, and black pepper. |
| Small Red Bean Soup Mix | Dried small red beans. Seasoning: Dried onion flakes, salt, garlic powder, ground cumin, smoked paprika, dried oregano, and black pepper. |
| Navy Bean Soup Mix | Dried navy beans. Seasoning: Dried onion flakes, salt, garlic powder, smoked paprika, dried thyme, ground cumin, and black pepper. |