Beans are cheap, filling and packed with nutrients, but most Americans still are not eating many of them.

“Fewer than 14% of American adults eat beans on a given day, and that’s a problem, because they’re some of the most nutrient-dense foods you can buy,” New York City-based nutrition and wellness expert Samantha Cassetty, founder of Sam’s Plate and co-author of “Sugar Shock,” told Fox News Digital.

“They deliver protein, fiber and slow-burning carbs for steady energy, plus folate, magnesium, iron and other essential nutrients.”

Beans are also naturally cholesterol-free and contain no saturated fats, registered dietitian nutritionist Deborah Murphy told Food & Wine.

Studies have linked regular bean consumption with a lower risk of chronic diseases, including heart disease, type 2 diabetes and obesity, which may contribute to a longer life expectancy.

“In a moment when everyone’s chasing protein and grocery bills are climbing, canned beans are one of the cheapest proteins on the shelf,” Cassetty said.

“The best part is that you can open a can, rinse, drain and call it dinner prep.”

Cassetty highlighted eight beans and legumes for their health benefits.

Black beans are prized for their protein, fiber and antioxidants, she told Fox News Digital. They contain about 8 grams of protein and 8 grams of fiber per half-cup serving.

One of Cassetty’s go-to salads uses black beans, corn, diced bell pepper, avocado, cherry tomatoes and a spoonful of salsa. She said it can be enjoyed as “a light meal, hearty side or wrap filling.”

Chickpeas, which are legumes, work in sweet and savory dishes alike, Cassetty said.

“Air-fry them for a crunchy snack or salad topper,” she advised.

“They’re also great scattered over roasted veggies and grain bowls. Research shows people who eat chickpeas and hummus regularly have higher intakes of fiber, folate, potassium and iron than people who don’t, and better overall diet quality scores.”

Lentils also offer a “ground-meat texture and a solid dose of plant-based iron,” Cassetty said.

She recommended mixing them with chopped walnuts, noting that Cassetty is a partner with the California Walnut Board, for extra fiber, protein and plant-based omega-3s.

“That combo of beans and walnuts is powerful, supporting heart, brain and gut health in each bite. Use the crumble in spaghetti sauce, tacos or wraps.”

Edamame, the immature form of soybeans, are typically boiled or steamed and eaten as a snack or appetizer with coarse salt, and they are also used in many dishes.

“Frozen edamame is a freezer staple in my house,” Cassetty said.

“A half cup delivers about 9 grams of protein and 4 grams of fiber. Toss it with cucumber, brown rice, rice vinegar, tamari and sesame oil for a five-minute meal.”

White beans also contain about 9 grams of protein per half cup.

“I stir them into tuna and egg salad, but my favorite trick is blending leftovers into a smoothie,” Cassetty said.

“You won’t notice next to the sweetness of the fruit, but they add the creamiest texture, plus protein and fiber.”

Pinto beans may have “a special edge on cholesterol,” Cassetty said.

While the soluble fiber in all beans helps clear cholesterol from the bloodstream, animal research suggests pinto beans may lower cholesterol synthesis in the liver and cholesterol absorption in the small intestine, she said.

“In one trial, a half cup of pinto beans a day dropped total and LDL cholesterol by more than 8 percent, outperforming oatmeal,” she said.

Cassetty said kidney beans may be worth adding to a high-fat meal.

Animal research suggests kidney beans can favorably shift gut bacteria and reduce inflammatory markers associated with a high-fat diet, she said.

She advised using them in chili or over nachos, or trying them in a three-bean salad with some roughly chopped toasted walnuts for crunch and added nutritional value.

Black-eyed peas deserve “a permanent spot in your bean rotation” because of their protein, fiber and iron, Cassetty said.

She also called them “the unsung hero of cowboy caviar,” a cold bean salad made with fresh vegetables, herbs and vinaigrette dressing and typically served with tortilla chips.

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