How Many Calories Are in 400g of Beans? A Comprehensive Guide

December 2, 2025 •

3 min read

A 400g can of kidney beans contains approximately 336 calories, while the same amount of canned white beans can have up to 468 calories. This significant difference highlights the fact that the calorie count in 400g of beans depends heavily on the specific bean variety and whether it is raw, canned, or cooked.

Quick Summary

The calorie content of 400g of beans is not a fixed number, varying widely based on the bean type and preparation method. Factors like water content and added ingredients in canned products influence the total caloric value. Different varieties, such as kidney, black, or white beans, each have unique nutritional profiles affecting the final count.

Key Points

Significant Variation: The calorie count in 400g of beans varies dramatically based on the type and preparation, from around 124 calories for raw green beans to over 1300 for dried varieties.
Canned vs. Dried: Canned beans are packed in liquid, which lowers their caloric density per gram compared to dried beans, which are much more concentrated in energy.
Common Examples: A 400g can of kidney beans has about 336 calories, while canned black beans are around 364 calories.
Preparation Method Matters: Cooking dried beans increases their weight due to water absorption, significantly reducing the calories per gram compared to their raw state.
Nutrient-Dense Food: Beans are a healthy, nutrient-rich food regardless of calorie count, providing fiber, protein, and essential minerals.

Understanding the Calorie Differences in Beans

When calculating the calories in a 400g serving of beans, it is crucial to recognize that not all beans are nutritionally identical. The calorie count can differ dramatically between a 400g portion of raw beans versus canned beans, and even among different varieties. For example, dried beans, which contain very little water, are much more calorie-dense than their cooked or canned counterparts because the weight is concentrated with carbohydrates and proteins rather than water. Canned beans, on the other hand, are packed in water and often sodium, which dilutes their caloric density.

The Impact of Preparation on Bean Calories

The preparation method is a primary factor in determining the final calorie count. When beans are cooked, they absorb water, increasing their volume and weight. This means that a 400g serving of cooked beans will have significantly fewer calories than 400g of raw, dried beans. For instance, 400g of raw black beans contains around 1364 calories, whereas the same weight of cooked black beans has only 528 calories. The cooking process fundamentally changes the energy density.

Additionally, canned beans require attention to the accompanying liquid. Draining and rinsing canned beans can reduce the sodium content, but the calorie count is already set by the bean-to-water ratio inside the can. Some manufacturers may also add sauces or other ingredients, so checking the nutritional information on the packaging is always the most accurate approach for canned products. The Tesco Black Beans 400G listing, for example, notes the calories for the product as sold and drained, which is important for accurate tracking.

A Comparative Look at Different Bean Varieties (per 400g, where applicable)

Black Beans (Canned): Typically around 364 calories.
Kidney Beans (Canned): Generally, about 336 calories.
White Beans (Canned): Can be higher in calories, with some sources reporting up to 468 calories.
Pinto Beans (Canned): A 400g can often contains around 328 to 407 calories, depending on brand and water content.
Lentils (Canned or Cooked): As a different type of legume, 400g of cooked lentils have around 456 calories.
Green Beans (Raw): These are much lower in calories due to higher water content, with 400g containing only about 124 calories.

Calorie Comparison Table: 400g Portions


Type of Bean	State	Approximate Calories (per 400g)	Notes
White Beans	Canned	468	High end for canned beans.
Lentils	Cooked (with salt)	456	A dense and filling legume.
Pinto Beans	Canned	328 - 407	Varies by manufacturer.
Black Beans	Canned	364	A common and reliable estimate.
Kidney Beans	Canned	336	A lower-calorie canned option.
Green Beans	Raw	124	Very low calorie due to high water content.
Raw Kidney Beans	Raw	1332	The most calorie-dense form.

Nutritional Context and Health Benefits

Regardless of the calorie count, beans are a powerhouse of nutrition. They are rich in fiber, which aids digestion and promotes a feeling of fullness, and an excellent source of plant-based protein. Their complex carbohydrates provide sustained energy, and they contain essential minerals like iron, folate, and potassium. Regular consumption of legumes has been linked to a reduced risk of various diseases, including heart disease and type 2 diabetes.

For those watching their calorie intake, prioritizing how the beans are prepared and choosing lower-calorie varieties, like green beans or drained canned varieties, can make a significant difference. Portion control is also key. While 400g of dried beans represents a very high-calorie intake, a serving of cooked or canned beans is much more moderate and can be a healthy part of a balanced diet.

How to Estimate Calories Accurately

When preparing beans at home, weighing them in their dry form is the most accurate method for calculating calories. Once cooked, the water absorption makes it difficult to convert accurately from cooked weight back to the initial dry weight. For canned beans, reading the label is the easiest way to know the exact nutritional value. If you drain the liquid, remember that some of the sodium and a small number of water-soluble nutrients may be lost.

Conclusion

The calorie count for 400g of beans is not a single number but a spectrum ranging from as low as 124 calories for raw green beans to over 1300 for raw mature dried beans. For common canned beans like kidney or black beans, the value is typically in the 300-400 calorie range. The preparation method and bean type are the key factors determining the caloric intake. By understanding these variables, you can make informed decisions about incorporating this versatile and nutrient-dense food into your diet, whether for weight management or overall health.

All About Beans Nutrition, Health Benefits, Preparation and Use in Menus

Frequently Asked Questions

While canned beans may contain less sodium if rinsed and some water-soluble nutrients might be reduced, they are generally very comparable to home-cooked dried beans in overall nutritional value and convenience. The most significant nutritional difference comes from the high sodium content in some canned varieties if not rinsed.

Yes, different types of beans have different calorie counts due to variations in their protein, carbohydrate, and fat content. For example, 400g of canned white beans typically contains more calories than 400g of canned kidney beans.

The most accurate way is to weigh the dried beans before cooking and use the nutritional information for the raw product. Since beans absorb varying amounts of water, it's difficult to get a precise calorie count from the cooked weight alone.

For weight loss, the key is portion control and overall calorie intake. Both canned and dry beans can be part of a healthy diet. Canned beans are convenient, but you may want to rinse them to reduce sodium. Dry beans give you more control over added salt.

The easiest way to 'reduce' calories from a can of beans is to reduce the portion size. For a 400g can, eating half of it would be half the calories. You cannot significantly alter the calorie count by rinsing or draining, only the sodium content is reduced.

According to one source, 400g of cooked black beans contains approximately 528 calories, which is much lower than the raw, dried version due to water absorption during cooking.

No, refried beans usually have a higher calorie count per gram than whole beans because they are typically prepared with added fats like lard or oil and sometimes other caloric ingredients, and they have less water content.