How many calories and protein are in beans?

December 5, 2025 •

3 min read

According to the USDA, beans are a unique food item, classified as both a vegetable and a protein source. This versatility makes them a nutritional powerhouse, but their calorie and protein content can vary significantly by type. Understanding how many calories and protein are in beans can help you make informed choices for your diet.

Quick Summary

A guide to the caloric and protein content of various beans, detailing how factors like preparation method and variety impact their nutritional value. Includes a comparison of dry versus canned beans and tips for maximizing their health benefits.

Key Points

Variety matters: Different bean types offer different caloric and protein counts. Soybeans typically provide the highest protein per serving.
Preparation is key: Cooking dried beans or rinsing canned beans can optimize their health benefits, reduce gas-causing compounds, and lower sodium content.
Canned vs. Dry: Canned and cooked dried beans are nutritionally similar in calories and protein, but canned versions are often higher in sodium unless drained and rinsed.
Protein and Fiber: The combination of protein and high dietary fiber in most beans contributes to satiety, making them beneficial for weight management.
Nutrient absorption: Soaking beans and pairing them with Vitamin C-rich foods can enhance the absorption of minerals like iron.
Dietary versatility: Beans can be used as a versatile, inexpensive, and healthy source of plant-based protein in vegetarian, vegan, and omnivorous diets.

Understanding the Nutritional Power of Beans

Beans are a staple in many cuisines worldwide, prized for their affordability and robust nutritional profile. They are packed with fiber, B-vitamins, iron, and a substantial amount of plant-based protein. However, not all beans are created equal when it comes to caloric density and protein content. Factors like the specific variety, whether they are canned or dried, and the cooking process all play a role in their final nutritional makeup.

The Nutritional Breakdown of Popular Bean Varieties

The calories and protein in beans, per cooked cup, vary depending on the type. For example, soybeans, or edamame, are a standout, offering more protein than many other varieties. Other popular choices like black beans, kidney beans, and pinto beans also provide a solid protein boost along with significant fiber content. The following sections delve into the specifics of several common bean types.

Protein-Packed Edamame

For those seeking the highest protein content among beans, look no further than soybeans. A half-cup of shelled edamame can provide up to 15.7 grams of protein. Edamame is also one of the few plant sources that contain all nine essential amino acids, making it a complete protein. They are a versatile ingredient, perfect for snacking, salads, or stir-fries.

Nutrient-Rich Black Beans

Black beans are a favorite in Latin American dishes and are an excellent source of nutrients. A cup of cooked black beans contains around 227 calories and 15.2 grams of protein, along with an impressive 15 grams of dietary fiber. This combination of protein and fiber helps you feel full, making them beneficial for weight management.

Fiber-Filled Kidney Beans

Kidney beans are easily recognizable by their shape and are a common ingredient in chili. A 1-cup serving of cooked kidney beans offers approximately 225 calories and 15.3 grams of protein. They are also high in fiber, containing 13.1 grams per cup, which is essential for digestive health.

Versatile Pinto Beans

Often used for refried beans, pinto beans are another robust source of nutrition. A cooked cup of pinto beans provides about 245 calories and 15.4 grams of protein. They are also rich in folate, iron, and magnesium.

Dry vs. Canned Beans: A Nutritional Comparison

While convenient, canned beans can differ nutritionally from dried beans cooked at home. A key difference lies in the sodium content, which is often higher in canned varieties due to added salt during processing. However, draining and rinsing canned beans can significantly reduce their sodium level. In terms of overall calories and protein, canned and dried beans, once prepared, are quite comparable. Home-cooked dry beans can be slightly more nutrient-dense, especially when compared to undrained canned beans, but rinsed canned beans offer a healthy and convenient alternative.


Bean Type (cooked, 1 cup)	Calories	Protein (g)	Fiber (g)
Black Beans	~227	15.2	15
Kidney Beans	~225	15.3	13.1
Pinto Beans	~245	15.4	15.4
Navy Beans	~255	15	19.1
Chickpeas	~269	14.5	12.5
White Beans	~242	17	11
Lentils	~230	17.9	15.6

Maximizing the Benefits of Beans

To get the most out of your beans, proper preparation is key. Dried beans should be soaked before cooking, which helps reduce gas-causing compounds and anti-nutrients like phytates. This process also increases the bioavailability of minerals such as iron and zinc. For canned beans, rinsing them thoroughly under running water is a simple step to remove excess sodium. Pairing beans with a source of Vitamin C, such as bell peppers or a squeeze of lemon juice, can further enhance the absorption of non-heme iron. Incorporating a variety of legumes into your diet ensures you get a broad range of amino acids, supporting overall health.

Conclusion: A Nutritious and Versatile Choice

Whether you're looking to boost your protein intake, increase your fiber, or simply add a nutrient-dense food to your meals, beans are an excellent choice. With a wide range of varieties available, they can fit into almost any diet. From the high protein of edamame to the substantial fiber in black and kidney beans, understanding the specifics of each type empowers you to make the best decisions for your health. Proper preparation, including soaking dried beans and rinsing canned ones, ensures you reap the maximum nutritional benefits from this versatile legume. Adding beans to your regular diet is a simple and effective strategy for improving your overall well-being. For more detailed nutritional guidance, consider referencing resources from reputable organizations like the American Heart Association.

Frequently Asked Questions

Soybeans (edamame) typically contain the highest amount of protein among beans. A half-cup serving of shelled, boiled edamame can provide close to 16 grams of protein.

Yes, canned and dried beans offer comparable amounts of calories, protein, carbohydrates, and fiber once prepared. The main difference is that canned beans can contain significantly more sodium, which can be reduced by draining and rinsing them.

To reduce gas, soak dried beans overnight and discard the soaking water before cooking. For canned beans, drain and rinse them thoroughly. Introducing beans gradually into your diet also helps your body adjust to the higher fiber content.

The calorie count varies by bean type, but a cooked cup generally ranges from 225 to 270 calories. For example, a cup of cooked black beans has around 227 calories, while a cup of white beans contains approximately 242 calories.

Beans are a great source of protein but are not 'complete' on their own, as they can be low in the amino acid methionine. However, by eating a variety of plant-based foods, such as combining beans with grains, your body receives all the necessary amino acids throughout the day.

The complex carbohydrates and fiber in beans can be difficult for some people to digest, potentially causing gas and bloating. Soaking and thoroughly cooking beans can improve digestibility. Incorporating beans slowly into your diet and staying hydrated can also help.

For dried beans, the best method involves soaking them first. After soaking, drain the water, rinse the beans, and then cook them in fresh water until tender. This process helps with digestion and nutrient absorption.