Bean Nutrition Facts
| Type of Bean | Calories | Protein (g) | Fat (g) | Total Carb. (g) |
| Black | 114 | 8 | 0.5 | 20 |
| Cranberry | 120 | 8 | 0.4 | 22 |
| Great Northern | 104 | 7 | 0.4 | 19 |
| Navy | 127 | 8 | 0.6 | 24 |
| Food | Serving | Calories |
|---|---|---|
| Green Lentil | 1 cup, dry ( 60 g) | 154 cal |
| Kidney Beans | 1 cup ( 184 g) | 620 cal |
| Lentils | 1 cup ( 192 g) | 678 cal |
| Lima Beans | 1/2 cup ( 124 g) | 88 cal |
What beans have the lowest calories?
White beans 337 kcal each 100gr. 701 kcal per serving (208 g.) Red beans 333 kcal each 100gr. 613 kcal per serving (184 g.) Tempeh 192 kcal each 100gr. 319 kcal per serving (166 g.) Lentils 116 kcal each 100gr. 230 kcal per serving (198 g.) Haricot beans 115 kcal each 100gr. 216 kcal per serving (188 g.) Broad beans 88 kcal each 100gr. 111 kcal per serving (126 g.)
What beans have the most nutritional value?
The 9 Healthiest Beans and Legumes You Can Eat
- Chickpeas. Also known as garbanzo beans, chickpeas are a great source of fiber and protein. ...
- Lentils. Lentils are a great source of vegetarian protein and can be great additions to soups and stews. ...
- Peas. Peas are also a type of legume, and there are a number of different types. ...
- Kidney Beans. ...
- Black Beans. ...
- Soybeans. ...
- Pinto Beans. ...
- Navy Beans. ...
- Peanuts. ...
What is the most nutritious type of Bean?
What Is the Healthiest Bean to Eat?
- Lentils. It's impossible to rank one bean over another nutrition-wise: They all carry numerous nutritional accolades.
- Black Beans. Also referred to as black turtle beans, black beans have a soft texture, making them a perfect substitute for meat in dishes.
- Soybeans. Soybeans have many uses as well. ...
- Kidney Beans. ...
Are beans high in carbs?
For people following a low-carbohydrate or ketogenic diet, beans can be a bit of a puzzle. Although they provide essential nutrients and health benefits, they are also high in carbs. In fact, most types of beans are off-limits for strict low-carb and ketogenic meal plans, at least for the first few weeks.
Which beans are the lowest in calories?
Chickpeas are a great source of fiber, and they're also low in calories. Eating them may help reduce blood sugar and improve gut health.
Which beans are highest in calories?
Soybeans are highest in calories at 298 per cup of cooked beans, while one cup of cooked fava beans has just 187 calories. Soybeans are one of the few beans to have any real fat in them, so it's not surprising that they are high in calories.
How many calories are in a bowl of cooked beans?
Beans, pinto, mature seeds, cooked, boiled, without salt, 1 cupProtein (g)15.41Total lipid (fat) (g)1.11Carbohydrate, by difference (g)44.84Energy (kcal)244.53Sugars, total (g)0.5834 more rows
How many calories is 1/2 cup beans?
There are 168 calories in a 1/2 cup of Cooked Dry Beans.
What beans make you gain weight?
Adzuki beans and chickpeas are good choices because they're at the high end, with 294 and 269 calories per cup respectively. Soybeans, navy beans and white beans have between 249 and 254 calories in a 1-cup serving. All other beans fall between 200 and 250 calories per serving.
Are beans good for weight loss?
Beans and legumes Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others. Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety. They also tend to contain some resistant starch ( 43 , 44, 45).
How many calories are in a big spoon of beans?
41There are 41 calories in 1 tablespoon of Black Beans....Other common serving sizes.Serving SizeCalories1 tbsp411 oz97100 g3411 cup662Feb 4, 2008
Are beans fattening?
Beans may be among the most weight-loss-friendly foods you can eat. They're high in both protein and fiber but low in calories. Protein and fiber are two of the most significant nutrients for weight loss ( 3 , 4 ). One study found that people on a high-fiber diet including beans experienced less hunger.
How much beans should I eat a day?
What does “regular bean consumption” mean? The U.S. Dietary Guidelines recommends eating about 3 cups of legumes—like pinto, kidney, or black beans—per week. If you eat about ½ cup of beans every day, you'll meet the weekly Dietary Guidelines for beans.
How many calories is in 1/4 cup of beans?
There are 84 calories in a 1/4 cup of Cooked Dry Beans.
How much is 1 serving of beans?
1/4 cupServing information A portion of uncooked beans typically doubles after cooking (e.g. 2 cups uncooked equals between 4-5 cups of cooked beans). Average serving size is estimated to be 1/4 cup of uncooked beans (56.70 grams) per person (approx. 1/2 cup or 113.40 grams of cooked beans).
What beans have the least carbs?
Beans containing the lowest amount of net carbs per serving include:Green beans. Green beans are one of the best keto-friendly beans available because a cup of green beans only has 5.8g in net carbs. ... Black soybeans.
What are the nutrients in beans?
Besides fiber, protein and other nutrients , beans are rich in iron (helps prevent anemia), magnesium (important for heart and bone health) and nerve-soothing B vitamins (especially folic acid, which helps prevent cancer, heart disease and birth defects). • Beans are low in calories.
How much fiber is in 1 cup of beans?
You get approximately 8 grams of fiber in ½ cup of cooked healthy beans – over a quarter of your daily fiber needs. And these high fiber foods help you avoid constipation, achieve healthy permanent weight loss and prevent most degenerative diseases. • Bean fat content is low.
Do beans have protein?
Soybeans have “complete” protein and other beans contain high levels of all but one of the necessary amino acids (methionine) that makes protein “complete”. But even though methionine is low in beans, all you have to do is eat some whole grain bread or brown rice on the same day to “complete” the protein in beans. • Bean nutrition is high.
Do canned beans have salt?
But watch out for excessive salt (sodium) levels in many brands of canned beans. Always make sure you buy only no-salt or low-sodium varieties.
Do beans have calories?
On the list of beans below, you’ll find bean calories, protein (listed in grams) and fiber (grams). Beans also have an abundance of healthy carbohydrates and, except for soybeans, practically no fat. Healthy Bean List. Serving. Calories.
How much protein is in a cup of cooked beans?
Soybeans, and products made from them (tofu, tempeh) are among the best ways to get enough protein from plants. Most other beans have around 15-16 grams of protein per cup of cooked beans.
How many calories are in a cup of fava beans?
Soybeans are highest in calories at 298 per cup of cooked beans, while one cup of cooked fava beans has just 187 calories. Soybeans are one of the few beans to have any real fat in them, so it’s not surprising that they are high in calories.
How much iron is in soy beans?
Soybeans contain 49% of the daily recommended value of iron in one cup of cooked beans, by far the highest of any bean type. Most others hover around the low to mid 20 percentages, and fava beans have the least iron with only 14% of the RDA.
Which has the fewest carbs?
With the most fat and protein, it’s not surprising that soybeans have the fewest carbohydrates. There are just 6.8 grams of net carbohydrates (total minus fiber) per cup of cooked soybeans. Conversely, Adzuki beans have the most carbohydrates with 57 grams total per cup, and 40.2 net carbohydrates.
What are the benefits of dry beans?
Dry Beans Provide Beneficial Dietary Fiber 1 Dry beans are rich in both soluble and insoluble fibers. (Tosh, 2010) 2 Soluble fiber traps dietary cholesterol inside the digestive tract. The cholesterol is then excreted versus being absorbed, which helps to lower blood levels of LDL cholesterol, especially if LDL cholesterol levels were high to begin with. 3 Dry beans also provide substantial amounts of insoluble fiber, which help attract water to the stool and keeps you regular. This may help to combat constipation, colon cancer, and other digestive health conditions (Lanza, 2006).
Is pinto beans good for you?
Many types are also good sources of potassium.
Is dry beans a good source of protein?
Dry Beans Are A Source of Plant-based Protein. Dry beans are a good source of plant-based protein and have therefore been identified as a meat alternative by the USDA My Plate food guidance system (USDA Dietary Guidelines, 2010).
Is eating beans good for your gut?
There is increasing research and attention about the health of the gut or gastrointestinal (GI) tract, and how certain foods benefit or harm the gut (Zanteson, 2012). Beans may be a very important food for a healthy gut!
Do dry beans have iron?
Most types of dry beans are rich sources of iron, which makes them important for vegetarians and vegans who do not get an animal source of iron. Dry beans are an excellent source of the water-soluble vitamins thiamin and folic acid and a good source of riboflavin and vitamin B6.
Do beans lower cholesterol?
The cholesterol is then excreted versus being absorbed, which helps to lower blood levels of LDL cholesterol, especially if LDL cholesterol levels were high to begin with. Dry beans also provide substantial amounts of insoluble fiber, which help attract water to the stool and keeps you regular.
Similar Calorie Charts
Nuts and seeds are high in fat and therefore calorie dense, but they are very nutritious.
Nuts & Seeds
Nuts and seeds are high in fat and therefore calorie dense, but they are very nutritious.
The Health Benefits of Beans
Many epidemiological studies have shown that eating beans is correlated with many markers of good health and lower rates of obesity and chronic diseases.
Why are Beans Healthy?
The most nutritious beans have a wide variety (and high density) of nutrients important for a balanced diet.
The Healthiest Beans Have High Concentrations of Many Nutrients
To rank high our list of the healthiest beans, it takes more than just a high density of one or two nutrients.
High Protein Beans
Beans and peas are unique foods. Because beans are so high in protein, they are considered by the USDA to be part of the Protein Food Group as well as the vegetable food group.
High Fiber, Low Calorie Beans (Best Beans for Weight Loss)
Beans are highly nutritious in large part due to their high fiber content. Fiber is important for health for many reasons. High fiber diets can improve heart health, improve gut health, improve immunity, help stabilize cardiometabolic abnormalities...
Low Sodium Beans
When buying beans from the store, it is important to look at any packaging to inspect the sodium content of your beans. Salt is often added to help preserve them.
In Conclusion
The French bean tops our list of the healthiest beans. But also high on the list are yellow beans, great northern beans, and navy beans.