Are Beans Lower in Calories Than Meat?

November 25, 2025 •

3 min read

According to research from the University of Copenhagen, bean-based meals led to a 12% reduction in calorie intake at the next meal compared to meat-based ones. This finding prompts a closer look at a common nutritional question: are beans lower in calories than meat? The answer depends on a broader context than just raw numbers.

Quick Summary

This article explores the caloric differences and broader nutritional profiles of beans and meat, focusing on calorie density, fiber content, and macronutrients. It also provides insights on incorporating beans into a weight-conscious diet and the potential health benefits of choosing beans over meat.

Key Points

Calorie Density: Beans have a lower calorie density than most meats, allowing you to consume a larger volume of food for the same number of calories.
Fiber is Key: The high fiber content in beans increases satiety, helping you feel fuller longer and reducing overall calorie intake, a benefit meat does not offer.
Macronutrient Trade-Offs: Meat provides a complete protein and higher levels of bioavailable B12 and iron, while beans are rich in fiber, folate, and potassium with zero cholesterol.
Boosted Weight Management: Replacing some meat with beans can aid weight loss by promoting fullness and reducing overall fat and calorie intake.
Environmental Benefits: Choosing beans over meat is also a more sustainable dietary option, requiring fewer resources to produce.
Strategic Integration: Simply blending or replacing a portion of meat with beans in your recipes can yield noticeable health benefits without sacrificing flavor.

Calorie Density: The Key to Understanding Weight Management

While a direct calorie-for-calorie comparison can be misleading, examining calorie density provides a more accurate picture. Calorie density refers to the number of calories in a given weight of food. Most types of meat have a higher calorie density than beans, primarily due to their fat content. For example, 100g of ground beef can have significantly more calories than 100g of cooked kidney beans. This means you can eat a larger portion of beans for the same number of calories, which helps increase feelings of fullness.

The Role of Fiber and Satiety

One of the biggest factors influencing calorie intake is satiety, or the feeling of fullness. This is where beans have a significant advantage. Beans are packed with dietary fiber, a nutrient that meat completely lacks. Fiber increases meal volume and slows down digestion, helping you feel full for longer and reducing the urge to snack.

Soluble Fiber: Found in beans, soluble fiber forms a gel-like substance in your digestive tract that can help lower cholesterol and regulate blood sugar.
Insoluble Fiber: This type of fiber adds bulk to your stool and promotes regular bowel movements, contributing to overall gut health.
Staying Power: The combination of fiber and complex carbohydrates in beans provides a steady release of energy, preventing the blood sugar spikes and crashes that can lead to cravings.

Nutritional Nuances: A Broader Comparison

Looking beyond just calories, beans and meat offer different nutritional benefits. While meat is often a complete protein, containing all nine essential amino acids, beans are typically incomplete on their own. However, combining beans with grains like rice can create a complete protein source. Meat also provides high levels of bioavailable iron and vitamin B12, nutrients that are less abundant in beans. Conversely, beans are a rich source of folate, magnesium, and potassium, and contain zero cholesterol.

Comparison Table: Beans vs. Ground Beef (per 100g cooked)

To illustrate the nutritional trade-offs, here is a breakdown comparing 100g of cooked kidney beans with 100g of cooked lean ground beef:


Nutrient	Cooked Kidney Beans (100g)	Cooked Lean Ground Beef (100g)
Calories	~127 kcal	~250 kcal
Protein	~8.7g	~26g
Fat	Negligible	~17g
Saturated Fat	0g	~7g
Fiber	~6.4g	0g
Carbohydrates	~28g	0g
Cholesterol	0mg	~88mg
Folate (B9)	Rich Source	Low
Vitamin B12	Absent	Rich Source
Iron	Present	Present

Optimizing Your Diet for Health and Weight

For those aiming for weight loss or better cardiovascular health, incorporating beans more frequently is a strategic move. Their high fiber content and lower calorie density naturally help control appetite and overall calorie intake. This doesn't mean meat must be eliminated entirely, but a mindful reduction can be beneficial.

Experiment with Blending: Try replacing half the ground beef in your chili or tacos with mashed black beans for a fiber and nutrient boost with fewer calories and less fat.
Meatless Mondays: Dedicate one day a week to bean-based meals. This is an easy way to explore new recipes and decrease your meat consumption over time.
Use Beans as a Filler: Add kidney beans to salads, soups, and stews to increase their volume and staying power without adding a significant number of calories.

The Environmental Factor

Beyond personal health, swapping meat for beans has a positive environmental impact. Producing protein from plant sources like beans requires significantly less land, water, and energy compared to raising livestock. Opting for more bean-based meals is a win for both your body and the planet. For more information on the environmental impact of food choices, see the authoritative resources from organizations like the World Wildlife Fund. [https://www.worldwildlife.org/magazine/issues/spring-2018/how-our-food-choices-affect-the-planet]

Conclusion

In summary, while some lean meats can be lower in calories for a given amount of protein, beans are undeniably lower in calories per serving size due to their high fiber and low fat content. This higher calorie density makes meat less satiating for the same number of calories. For most people focused on weight management and overall health, incorporating more fiber-rich, low-calorie-dense foods like beans is a highly effective strategy. Balancing a diet with both sources allows for a comprehensive nutritional profile, but a conscious shift towards plant-based options can yield significant benefits for your health and the environment.

Frequently Asked Questions

While most beans are not a complete protein on their own, you can easily meet your daily protein needs by combining them with grains like rice within the same day. A varied plant-based diet ensures you receive all essential amino acids.

Per gram, fatty cuts of meat are almost always higher in calories than beans. However, some very lean cuts of meat might offer a high protein content for a relatively low calorie count. The key difference lies in calorie density and the satiating effect of fiber in beans.

For weight loss, beans often have an advantage. Their high fiber and lower calorie density help promote satiety, meaning you feel full on fewer calories, which can naturally lead to eating less throughout the day.

Yes, beans are excellent for heart health. They are cholesterol-free and their high fiber content helps lower bad cholesterol (LDL) and regulate blood sugar. Studies have linked regular bean consumption to a reduced risk of cardiovascular disease.

Beans contain non-heme iron, which is not as easily absorbed by the body as the heme iron found in meat. To maximize absorption, pair beans with a source of Vitamin C, such as tomatoes or bell peppers.

Yes, bean production is significantly more sustainable than meat production. Growing plants like beans requires less land, water, and resources compared to raising livestock, reducing the overall environmental footprint.

To minimize gas, start with smaller portions and gradually increase your intake. Soaking dried beans overnight and rinsing canned beans thoroughly before cooking can also help reduce the indigestible carbohydrates that cause gas.