The Calorie Breakdown by Bean Type
When asking how many calories are in 100 grams of boiled beans, the answer depends on the specific bean variety, as each has a slightly different nutritional profile. The act of boiling rehydrates and swells the beans, which spreads the nutritional value over a larger volume, resulting in a moderate calorie density.
Kidney Beans
Boiled kidney beans contain approximately 127 calories per 100 grams. They are a particularly good source of protein, with about 8.7 grams per serving, and are rich in fiber, folate, and iron. This makes them a filling and nutrient-dense option.
Black Beans
For black beans, the calorie count is around 132 calories for a 100-gram serving. They are notable for their high fiber content and antioxidants, along with a significant amount of protein.
White Beans
White beans tend to have a slightly higher calorie count, with around 139-140 calories per 100 grams. They are also an excellent source of dietary fiber, protein, and potassium.
Pinto Beans
Pinto beans come in at about 143 calories per 100 grams when boiled. They provide a good balance of protein and fiber and are rich in important micronutrients like folate and manganese.
Comparison of Common Boiled Beans
To provide a clearer picture, here is a comparison table of the calorie and key macronutrient content of different boiled bean varieties per 100-gram serving:
| Bean Type | Calories (per 100g) | Protein (g) | Fiber (g) |
|---|---|---|---|
| Kidney Beans | 127 | 8.7 | 6.4 |
| Black Beans | 132 | 8.9 | 8.7 |
| White Beans | 139 | 9.7 | 6.3 |
| Pinto Beans | 143 | 9 | 9 |
Nutritional Profile Beyond Calories
Beyond just their calorie content, boiled beans are a nutritional powerhouse. They are packed with essential vitamins and minerals that contribute significantly to overall health. For example, they are a fantastic source of folate (a B vitamin), iron, magnesium, and potassium. The high fiber content is particularly beneficial for digestive health, promoting regularity and helping to prevent constipation. The complex carbohydrates provide sustained energy, helping to keep you feeling full for longer.
Health Benefits of Boiled Beans
Regularly incorporating boiled beans into your diet has been linked to numerous health benefits:
- Supports Heart Health: The soluble fiber in beans can help lower LDL cholesterol levels, reducing the risk of cardiovascular disease.
- Aids Weight Management: The combination of protein and fiber provides a feeling of fullness, which can help control appetite and calorie intake.
- Regulates Blood Sugar: Beans have a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar levels after eating, which is beneficial for managing and preventing diabetes.
- Promotes Gut Health: The dietary fiber acts as a prebiotic, feeding the beneficial bacteria in your gut and improving your overall gut microbiota.
- Provides Antioxidant Properties: Many bean varieties, like black beans, contain polyphenols with antioxidant properties that protect the body from damage caused by free radicals.
Factors Influencing Calorie Count and Preparation
How beans are prepared and what they are cooked with can slightly alter their final calorie count. The primary factor influencing calorie density is water absorption during boiling. A 100-gram serving of boiled beans will contain significantly fewer calories than 100 grams of dry beans because of the water they have absorbed, which adds weight without adding calories. Adding fats like oil or other ingredients like salt during cooking will also add calories and affect the overall nutritional profile. For a healthier preparation, it is best to boil them with water and minimal seasoning.
Cooking method also plays a role in nutrient retention and bioavailability. A pressure cooker is an effective method for preserving fiber, protein, and minerals while reducing anti-nutrients like phytates. Soaking the beans before cooking, whether overnight or using a quick-soak method, is also recommended to improve texture and digestibility. Choosing the right cooking method can help you maximize the health benefits of your beans.
Conclusion
In summary, the number of calories in 100 grams of boiled beans is relatively low, typically ranging from 127 to 143 calories depending on the variety. Beyond their caloric content, beans are a highly nutritious and affordable food, offering a wealth of fiber, protein, vitamins, and minerals that support heart health, gut health, and weight management. By understanding the slight variations between bean types and using optimal cooking methods, you can ensure you're getting the most nutritional value from this versatile legume. Whether you choose kidney, black, white, or pinto beans, you are making a healthy and satisfying addition to your diet.
For more detailed information on preparing and cooking dry beans, you can consult resources like the North Dakota State University extension service: All About Beans Nutrition, Health Benefits, Preparation and ....
