🫘 Cooked Beans Calories & Nutritional Facts Calculator
How Many Calories Are In Cooked Beans?
Cooked beans are nutrient-dense legumes with varying calorie content based on type and
preparation method. Research from
ScienceDirect
shows that beans are excellent sources of plant protein, fiber, and essential nutrients:
Common Beans (per 1/2 cup cooked, 86g):
• Black beans: 114 calories
• Pinto beans: 123 calories
• Red kidney beans: 109 calories
• Navy beans: 120 calories
• Great Northern beans: 101 calories
• Lima beans: 108 calories
• Chickpeas: 141 calories
• Lentils: 100 calories
Nutritional Density: Beans provide approximately 1.2-1.7 calories per gram,
making them
nutrient-dense foods that offer substantial nutrition per calorie. Calculate your daily calorie
needs with our
BMR calculator
to see how beans fit into your nutrition plan.
Bean Serving Size Guidelines
Standard Serving: One half-cup (86g) of cooked beans provides about 100-140
calories and serves
as an excellent source of plant protein and fiber according to dietary guidelines.
Serving Variations:
• 1/4 cup (43g): 50-70 calories (small side portion)
• 1/2 cup (86g): 100-140 calories (standard serving)
• 3/4 cup (129g): 150-210 calories (generous portion)
• 1 cup (172g): 200-280 calories (large serving)
Portion Control: Beans are naturally filling due to their high fiber and
protein content.
Plan your daily macros
accordingly, as beans provide excellent satiety and sustained energy.
Bean Nutrition Comparison Chart
| Bean Type | Calories (1/2 cup) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Folate (mcg) | Iron (mg) |
|---|---|---|---|---|---|---|---|
| Black Beans | 114 | 7.6 | 20.4 | 7.5 | 0.5 | 128 | 1.8 |
| Pinto Beans | 123 | 7.7 | 22.5 | 7.7 | 0.6 | 148 | 1.8 |
| Red Kidney Beans | 109 | 7.5 | 19.6 | 6.4 | 0.4 | 112 | 2.5 |
| Navy Beans | 120 | 7.1 | 22.4 | 9.0 | 0.5 | 120 | 2.0 |
| Great Northern | 101 | 7.2 | 18.1 | 6.0 | 0.4 | 88 | 1.7 |
| Lima Beans | 108 | 7.3 | 19.6 | 6.6 | 0.4 | 78 | 2.2 |
| Chickpeas | 141 | 7.6 | 23.6 | 6.5 | 2.2 | 148 | 2.5 |
| Lentils | 100 | 7.8 | 17.3 | 6.8 | 0.3 | 155 | 2.9 |
Nutritional Information for Cooked Beans
Cooked beans are nutritional powerhouses that provide exceptional value in plant-based
nutrition. Studies from
PMC Research
demonstrate that beans are among the most nutrient-dense foods available.
Key Nutrients (per 1/2 cup cooked beans, 86g):
• Protein: 7-9g (complete amino acid profile when combined with grains)
• Dietary Fiber: 6-10g (supports digestive health and satiety)
• Folate: 90-180mcg (essential for DNA synthesis and cell division)
• Iron: 1.8-3.3mg (supports oxygen transport)
• Potassium: 300-400mg (heart health and blood pressure regulation)
• Magnesium: 40-70mg (muscle and nerve function)
• Phosphorus: 140-180mg (bone health)
Plant Protein Source: Beans provide high-quality plant protein. While they
contain all essential amino acids,
they are lower in methionine. When combined with grains throughout the day, they contribute to a
complete amino acid profile.
Calculate your daily protein needs
to optimize your bean consumption for muscle health and recovery.
References
- Messina, V. (2014). Nutritional and health benefits of dried beans. The American Journal of Clinical Nutrition, 100, 437S-442S.
- Papanikolaou, Y., & Slavin, J. (2024). Adult dietary patterns with increased bean consumption are associated with greater overall shortfall nutrient intakes, lower added sugar, improved weight-related outcomes and better diet quality. Nutrition Journal, 23, 36.
- Mullins, A. P., & Arjmandi, B. H. (2021). Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients, 13(2), 519.
