Beans Serving: 1 cup Protein: 15.2 grams Carbohydrates: 40.8 grams Calories: 230 Fat 0.9: grams Benefits: Chickpeas, black beans, lentils, and other beans belongs to this category. They are best source of protein, iron, and soluble fiber. Beans are not only high in carbohydrates but also loaded with folic acid, which may prevent birth defects during pregnancy and fight heart disease.