The Calorie Difference: Raw vs. Cooked Beans
One of the most important factors influencing how many calories are in 50 grams of beans is whether they are raw and dry or cooked. When dry beans are cooked, they absorb a substantial amount of water, which increases their weight and volume without adding any calories. Therefore, 50 grams of cooked beans contains far fewer calories than 50 grams of their raw, dried equivalent. For example, 50g of raw black beans contains about 170 calories, whereas 50g of cooked black beans has only around 66 calories. When measuring your food, it is vital to know if the nutrition label or recipe refers to the dry or cooked weight to ensure accurate calorie tracking.
Calories in 50g of Specific Bean Types
Black Beans
- 50g cooked black beans: Approximately 66 calories, with a high percentage of protein and fiber.
- 50g raw black beans: Approximately 170 calories, being much more calorie-dense.
Kidney Beans
- 50g cooked kidney beans: About 64 calories, noted for its protein and fiber content.
- 50g raw kidney beans: Around 169 calories, due to its concentrated form.
Chickpeas (Garbanzo Beans)
- 50g canned chickpeas: Approximately 44 calories, with a lower calorie count than home-cooked versions due to the canning process.
- 50g raw chickpeas: A high 189 calories, reflecting its dense nutritional profile.
Pinto Beans
- 50g cooked pinto beans: About 72 calories, a reliable source of protein, fiber, and potassium.
- 50g raw pinto beans: Like other raw legumes, it is very dense, with about 169-170 calories.
Green Beans
- 50g cooked green beans: A very low 18 calories, demonstrating the difference between fresh legumes and dried beans.
- 50g raw green beans: A similar low count of 16 calories, as they are not dense like dry beans.
Comparison Table: 50g Bean Calories
| Bean Type | 50g Raw (approx. Cals) | 50g Cooked/Canned (approx. Cals) |
|---|---|---|
| Black Beans | 170 | 66 |
| Kidney Beans | 169 | 64 |
| Chickpeas | 189 | 44 (Canned) |
| Pinto Beans | 170 | 72 |
| Green Beans | 16 | 18 |
Nutritional Benefits Beyond Calories
Beyond just their calorie count, beans offer a wealth of health benefits that make them a staple in many diets. They are packed with fiber, which is crucial for digestive health and can help promote a feeling of fullness, aiding in weight management. This is a primary reason why 50 grams of cooked beans, while low in calories, can be a very satiating and valuable part of a meal. Beans also provide a good source of plant-based protein, complex carbohydrates, and essential micronutrients like folate, iron, and potassium.
How to Calculate Calories Accurately
For those who prefer to cook dry beans at home, accurately calculating the calorie content is a common question. A helpful method is to calculate the total calories based on the initial dry weight of the beans and then distribute that total across the entire cooked batch.
Here is a simple example for a batch of black beans:
- Start with a known weight of dry beans, for instance, 200g.
- Multiply the raw calorie count per 50g (170 cals) by 4, giving you a total of 680 calories for the dry beans.
- After cooking, weigh the entire batch of prepared beans. Let's say it comes to 500g.
- Divide the total calories (680) by the total cooked weight (500g) to find the calories per gram (1.36 cals/g).
- To find the calories in a specific portion, multiply the weight of your serving by the calories per gram. For a 50g serving, this would be 50g * 1.36 cals/g = 68 calories.
This method accounts for the absorbed water and provides a more precise calculation than relying on generic cooked-bean data, which may not match your specific cooking method. You can use a resource like the USDA's food database for the most accurate starting point for raw bean calories. For example, [Eat This Much] (https://www.eatthismuch.com/calories/beans-1852) is a reliable source, referencing USDA data for its calculations.
Conclusion
To summarize, the number of calories in 50 grams of beans varies significantly by type and preparation. Cooked beans are a low-calorie, nutrient-dense food, with 50g typically falling between 40 and 75 calories depending on the variety. Raw beans, in contrast, are much more concentrated, with 50g containing over 150 calories. When preparing and tracking your bean consumption, paying attention to the state of the beans—raw, cooked, or canned—is essential for accurate nutritional information.
