How many calories are in 1 cup of beans cooked? A Complete Guide

November 3, 2025 •

3 min read

Depending on the variety, a cup of cooked beans typically contains between 225 and 270 calories, with chickpeas being on the higher end of the scale. The precise number for how many calories are in 1 cup of beans cooked varies, making it essential to know the specific type for accurate dietary tracking.

Quick Summary

A single cup of cooked beans generally contains between 225 and 270 calories. The caloric value varies significantly by bean type, with most varieties being high in protein and fiber.

Key Points

Average Calorie Range: 1 cup of cooked beans typically contains between 225 and 270 calories, with variations depending on the bean type.
Variety Matters: Calorie counts differ; for instance, cooked kidney beans have about 225 kcal, while chickpeas contain roughly 269 kcal.
High in Fiber and Protein: Most beans are excellent sources of dietary fiber and plant-based protein, which promotes satiety.
Low in Fat: Cooked beans are naturally low in fat, making them a heart-healthy addition to your diet.
Preparation Affects Calories: Adding oils or high-calorie sauces will increase the total caloric content of your bean dish.
Excellent Source of Minerals: Beans provide essential minerals like iron, magnesium, and potassium.

Understanding the Calorie Count in Cooked Beans

Beans are a staple in many cuisines and a powerhouse of nutrition, celebrated for their high fiber and protein content. However, not all beans are created equal in terms of their calorie count. The caloric value of a cup of cooked beans depends primarily on the specific variety, as well as the preparation method. A simple, boiled cup with no added oil or salt will have a different profile than a dish with extra ingredients. By examining some of the most popular varieties, we can provide a clear picture of what to expect for your dietary planning.

For example, a cup of cooked red kidney beans provides about 225 calories, while a cup of chickpeas contains closer to 269 calories. This difference highlights why specific knowledge is key for those tracking their intake. This guide breaks down the calorie counts of various cooked beans and explores their overall nutritional contributions.

Calorie Breakdown for Common Cooked Bean Varieties

Here is a list of approximate calorie counts for one cup of different cooked beans (boiled without salt), based on data from nutrition resources:

Black Beans: Approximately 227 calories.
Kidney Beans: Approximately 225 calories.
Pinto Beans: Approximately 245 calories.
White Beans (Navy): Approximately 249 calories.
Chickpeas (Garbanzo Beans): Approximately 269 calories.
Lentils: Approximately 230 calories.

The Role of Macronutrients

Beyond calories, beans are packed with vital macronutrients. The total calorie count is a sum of the energy provided by carbohydrates, protein, and fat. Legumes are an exceptional source of complex carbohydrates and dietary fiber. For instance, the approximately 245 calories in a cup of cooked pinto beans are largely derived from carbs (around 45g), with significant fiber (15g) and protein (15g) contributions. They are also naturally low in fat, with most varieties containing less than 1 gram of fat per serving.

The high fiber content in beans is particularly noteworthy. Dietary fiber adds bulk to your diet and aids in digestion, which can lead to a feeling of fullness and help with weight management. The soluble fiber found in beans can also help lower cholesterol levels. This makes them a satisfying and heart-healthy addition to any meal plan. Their plant-based protein makes them a cornerstone of vegetarian and vegan diets, contributing to muscle maintenance and overall satiety.

Comparison Table: Calories in 1 Cup of Cooked Beans

To provide a clearer side-by-side view, this table outlines the calorie and macronutrient distribution for a standard cup of several cooked bean varieties, based on USDA data.


Bean Type	Calories (kcal)	Protein (g)	Fat (g)	Total Carbohydrates (g)	Dietary Fiber (g)
Black Beans	227	15.2	0.9	40.8	15.0
Kidney Beans	225	15.3	0.9	40.4	13.1
Pinto Beans	245	15.4	1.1	44.8	15.4
White Beans	249	17.4	0.6	44.9	11.3
Chickpeas	269	14.5	4.3	45.0	12.5
Lentils	230	17.9	0.8	39.9	15.6

Factors That Influence Caloric Content

Several factors can slightly alter the calorie count of your beans. Adding oils, sauces, or other high-calorie ingredients during cooking or preparation will naturally increase the total caloric value. Similarly, the method of cooking can influence the final nutritional profile. Canned beans can sometimes have higher sodium content, so rinsing them thoroughly can help reduce this. Always check the nutrition label on canned products for accurate information. To get the most consistent calorie count, preparing dried beans from scratch by boiling is the most reliable method.

Incorporating Beans into a Healthy Diet

Given their impressive nutrient profile, incorporating beans into your diet is a smart move for anyone focused on health. Their fiber and protein density can help with feeling full for longer periods, assisting with appetite control and weight management goals. They are also a valuable source of essential minerals like iron, magnesium, and potassium. Whether used in soups, stews, salads, or as a side dish, beans are a versatile and cost-effective way to boost your nutrient intake.

Conclusion

The question of how many calories are in 1 cup of beans cooked depends on the specific type, but on average, most varieties fall within the 225 to 270 calorie range. Beans offer more than just calories; they are a rich source of plant-based protein, dietary fiber, and essential minerals, making them a highly nutritious food. By understanding the caloric differences between varieties like black beans, kidney beans, and chickpeas, you can make informed choices to align with your health and dietary goals. As a versatile and affordable food, beans remain a top choice for a balanced and satisfying diet.

For more detailed nutritional information, consult the USDA Food Data Central, an excellent resource for accurate nutrient breakdowns.

Frequently Asked Questions

Among common varieties, cooked kidney beans and black beans are typically the lowest in calories, each containing approximately 225-227 calories per cup.

Calorie counts can be similar, but canned beans may have higher sodium levels due to added preservatives. For the most accurate and controlled calorie count, boiling dried beans at home is recommended. Always check the label on canned products.

Adding even a small amount of oil will increase the calorie count. For example, a tablespoon of olive oil can add over 100 calories, significantly changing the overall nutritional profile of your bean dish.

Yes, beans are an excellent food for weight management. Their high fiber and protein content promotes a feeling of fullness, which can help control appetite and reduce overall calorie intake.

The calorie count for dried beans is significantly higher by weight than cooked beans because dried beans have no water content. During cooking, they absorb water, swell, and their weight increases, diluting the caloric density. The calorie counts mentioned (225-270) refer to the cooked form.

While all beans are nutritious, different colored beans offer unique health benefits. Darker beans, like black and kidney beans, contain antioxidants that are not found in lighter varieties like navy beans. However, their core macronutrient profiles are generally similar.

Yes, cooking beans as part of a larger dish like a soup or stew can alter the calorie count. The total calories will be the sum of the beans plus all other ingredients, including any added meats, vegetables, or fats.