Beans are high in protein, complex carbohydrates, folate, and iron. Beans also have significant amounts of fiber and soluble fiber, with one cup[clarification needed] of cooked beans providing between nine and 13 grams of fiber. Soluble fiber can help lower blood cholesterol. This figure shows the grams of fiber and protein per 100 gram serving of each legume. The size of the circle is proportional to its iron content. From this view, lentil and kidney beans contain the most and soybeans and peas have the least nutrients per serving.Consuming beans adds significant amounts of fiber and soluble fiber to a diet, with one cup of cooked beans providing between nine and thirteen grams of fiber. Soluble fiber can help lower blood cholesterol. Adults are recommended to have up to two (female), and three (male) servings. 3/4 cup of cooked beans provide one serving.