Are Cooked Beans Low in Calories? A Comprehensive Guide

December 20, 2025 •

3 min read

According to the US Dry Bean Council, cooked beans typically contain between 115 and 164 calories per 100 grams, confirming they can be considered a low-calorie food. This nutritional profile makes beans a versatile and satisfying addition to many diets, especially for those looking to manage their weight.

Quick Summary

This article explains that cooked beans are generally low in calories due to their high fiber and water content. It covers the nutritional values of common bean varieties, discusses how cooking affects calories, and offers tips for preparing them to maximize health benefits.

Key Points

Low to Moderate Calories: While calorie density varies, most cooked beans are considered low to moderate in calories due to their high water content.
High in Fiber and Protein: The combination of protein and fiber in cooked beans promotes satiety, helping to manage appetite and reduce overall calorie intake.
Preparation Matters: How beans are prepared and what they are cooked with significantly impact the final calorie count, so be mindful of added oils or sauces.
Dried vs. Canned: Cooked dried beans generally have less sodium than canned varieties, and rinsing canned beans can further reduce their sodium content.
Nutrient-Dense: Cooked beans are a powerhouse of essential vitamins and minerals, providing excellent nutritional value for their caloric cost.
Aid in Weight Management: Regular consumption of beans is linked to better weight management and reduced risk of obesity due to their filling nature.

Understanding the Calorie Count of Cooked Beans

When considering if cooked beans are low in calories, it's important to look at the overall nutritional profile rather than just a single metric. While their caloric density is moderate, their high fiber and protein content significantly contribute to satiety, helping you feel full for longer and naturally reducing overall calorie intake. A half-cup serving of cooked beans contains approximately 100 calories and about 8 grams of protein. This makes them an excellent, nutrient-dense choice for weight management.

How Cooking Affects Calorie Density

It's a common point of confusion: do beans gain calories when cooked? The simple answer is no; the calorie content doesn't increase. Instead, the perception changes because cooking causes dry beans to absorb water and expand in volume. This means a half-cup of dry beans will yield a much larger quantity of cooked beans, and the total calories from the original dry portion are now spread across a larger, water-heavy volume. This is why comparing 100 grams of cooked beans to 100 grams of dry beans shows a significantly lower calorie count for the cooked portion. The calories per gram decrease, not because calories are lost, but because the water weight increases.

A Nutritional Comparison: Cooked vs. Canned Beans

For those seeking the lowest calorie option, the preparation method matters. Dried beans, cooked from scratch, offer a significant nutritional advantage over many canned varieties, primarily due to sodium content. Canned beans can be high in sodium, though low-sodium options are widely available. A study found that cooked beans were significantly more energy-dense and contained more fiber, protein, and micronutrients, while having less sodium than their canned counterparts. Rinsing canned beans thoroughly can also help reduce sodium levels.

Nutritional Breakdown of Popular Cooked Beans

Different types of cooked beans offer varying calorie counts, with black beans and kidney beans being among the lower-calorie options, and soybeans being slightly higher.

Comparison Table: Calories and Macronutrients (per 100g, cooked)


Type of Bean	Calories (kcal)	Protein (g)	Fiber (g)	Carbs (g)
Black Beans	114	7.6	7.5	20.4
Pinto Beans	122	7.7	7.7	22.4
Navy Beans	127	7.5	9.6	23.7
Red Kidney Beans	112	7.7	6.5	20.2
Soybeans (Edamame)	148	15.7	8.8	11.1

Note: Calorie and macronutrient values can vary slightly depending on the preparation method and source.

The Power of Fiber for Weight Management

The high fiber content in beans is a key factor in their effectiveness for weight management. Fiber adds bulk to your food without adding calories, helping you feel satisfied and preventing overeating. Both soluble and insoluble fiber are found in beans. Soluble fiber can help lower cholesterol, while insoluble fiber promotes healthy digestion and regularity. The combination of fiber and protein in cooked beans makes them a nutritional powerhouse for those aiming for a balanced, low-calorie diet.

Maximizing the Health Benefits of Beans

To get the most out of your cooked beans while keeping the calorie count in check, consider the following preparation and usage tips:

Embrace dried beans: Cooking dried beans from scratch allows you to control the ingredients and avoid excess sodium often found in canned versions.
Rinse canned beans: If using canned beans for convenience, be sure to rinse and drain them thoroughly to reduce sodium content.
Limit high-calorie additions: Avoid adding excessive oils, fatty meats, or sugary sauces. Instead, flavor your beans with herbs, spices, garlic, or a squeeze of lemon juice.
Pair with vegetables: Combine cooked beans with a variety of other low-calorie vegetables in salads, soups, and stews to create a filling and nutritious meal.
Replace meat: Use cooked beans as a substitute for meat in wraps, tacos, or other dishes to reduce fat and calorie intake while still getting ample protein.

Conclusion: Cooked Beans are a Smart Choice

Ultimately, are cooked beans low in calories? The answer is a resounding yes, especially when prepared without high-fat additions. Their moderate calorie count, combined with high levels of protein and fiber, makes them an ideal food for anyone looking to manage their weight effectively. They provide lasting fullness, essential vitamins, and minerals, all for a relatively low caloric investment. Incorporating a variety of cooked beans into your diet is a simple and delicious way to boost your nutritional intake while supporting your health and weight loss goals.

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Frequently Asked Questions

A half-cup serving of cooked beans contains about 100 calories, though this can vary slightly by the bean type.

No, cooking beans doesn't increase their calories. Canned beans are pre-cooked and prepared, and the difference in calorie count per gram versus dried beans comes down to water content and added ingredients, not an increase in the beans' intrinsic energy.

Among common varieties, red kidney beans and black beans are among the lowest in calories, with approximately 112 and 114 kcal per 100g, respectively.

Yes, beans can be very effective for weight loss. Their high fiber and protein content help you feel full, which can naturally lead to eating fewer calories overall.

For maximum nutritional control, cooking dried beans is often preferred. Canned beans are convenient but can contain high levels of sodium. Always choose low-sodium canned beans and rinse them to reduce excess salt.

To reduce calories, focus on using healthy cooking methods and minimizing high-fat additions. Flavor your beans with fresh herbs, spices, and vegetable broth instead of excessive oil or fatty meats.

Yes, beans are an excellent replacement for meat. A serving of beans offers a comparable amount of protein to an ounce of chicken or fish but with less fat and no saturated fat, making them a heart-healthy, low-calorie protein source.