Calories in Beans
Cooked beans contain 130-150 kcal and 8-9g of protein per 100g, with 7-9g of fiber. Per cup cooked (~170g), 220-250 kcal with 15g protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup cooked black beans (~172g) | 227 | 41 | 15 | 0.9 | 15 |
| 1 cup cooked kidney beans (~177g) | 220 | 40 | 15 | 0.5 | 13 |
| 1 cup cooked pinto beans (~171g) | 245 | 45 | 15 | 1.1 | 15 |
| 100g cooked beans (avg) | 132 | 24 | 9 | 0.5 | 9 |
| 1 cup canned beans, drained | 230 | 42 | 15 | 1 | 14 |
Glycemic index
30
About these numbers
Beans (black, kidney, pinto, navy, white) provide excellent nutrition: 15g protein per cup, 13-15g fiber, low GI (~30), and meaningful folate, iron, and potassium. The 2014 Sievenpiper systematic review on legumes showed 1 cup per day reduced LDL cholesterol 5% and fasting glucose by similar margin.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories in beans?
- 1 cup of cooked beans: 220-250 kcal depending on type. Black beans: 227 kcal. Kidney beans: 220. Pinto: 245. Per 100g cooked: ~132 kcal across types.
- Are beans good for weight loss?
- Excellent. Very low GI, high fiber, high protein produce strong satiety per calorie. The 2009 Mollard study showed 1 cup of pulses reduced subsequent calorie intake by 100+ kcal. For volumetric eating during cuts, beans are top choices.
- Beans vs lentils?
- Similar nutrition. Beans: 8-9g protein, 13-15g fiber per cup. Lentils: 18g protein, 16g fiber per cup. Lentils are slightly higher in both protein and fiber per equivalent serving. Cooking time: lentils 15-20 min (no soak); beans need overnight soak + 60-90 min simmer. For weeknight cooking, lentils win on convenience.
- Beans for diabetes?
- Outstanding. GI ~30 (very low), GL per cup ~7 (low). Fiber + protein content blunt glucose response substantially. The 2012 Jenkins et al. trial showed beans in diabetic diets reduced HbA1c by 0.5%.
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