Kidney Beans
Kidney beans, a popular legume choice, boast a significant fiber content of around 12.2 grams per cup of cooked beans or 7.4 grams per 100 grams. Beyond their fiber content, kidney beans serve as a rich source of plant-based protein and offer essential nutrients like iron, potassium, and folate. [8]
Moreover, their combination of fiber and protein makes kidney beans a satiating option, potentially aiding in weight management. Versatile in culinary use, kidney beans are featured in various dishes like chili, salads, and soups, providing not only a hearty texture but also a substantial fiber and nutrient boost.
Spinach
Spinach, a leafy green powerhouse, is renowned for its nutrient density and contains approximately 2.2 grams of fiber per 100 grams. Apart from its fiber content, spinach offers an array of vitamins and minerals like vitamin K, vitamin A, folate, and iron, contributing to overall health.
Additionally, spinach contains compounds like lutein and zeaxanthin, antioxidants that may promote eye health. Whether utilized in salads, smoothies, or cooked in various dishes, spinach is a versatile and nutritious addition, offering a mild flavor and substantial fiber content.
