Are You Getting Enough Fiber and Potassium?

There are many reasons why nutrition experts are recommending more plant-based protein. One major reason is that plant-based protein foods like beans also
contain “nutrients of concern” like fiber and potassium, nutrients that most Americans don’t get enough of in their diets.

Adults need 25-38 grams of fiber per day. The average American adult only gets about 16 grams. A single serving of beans can provide one-third of your daily fiber needs. And the average potassium intake of 2,640 milligrams per day falls short of the recommended  4,700 milligrams. Most types of beans are good sources of potassium and excellent sources of fiber.

FOOD PORTION CALORIES PROTEIN (g) FIBER (g) POTASSIUM (mg)
Black Beans ½ cup, cooked 114 8 8 306
Kidney Beans ½ cup, cooked 112 8 6 358
Navy Beans ½ cup, cooked 127 8 10 354
Pinto Beans ½ cup, cooked 122 8 8 373
Almonds ¼ cup 164 6 4 208
Peanuts ¼ cup 161 7 2 200
Walnuts ¼ cup 190 4 2 125
Hummus ¼ cup 100 5 4 137
Tofu 2 oz. 183 20 3 299