The Calorie Breakdown for 60 Grams of Common Beans
When determining how many calories are in 60 grams of beans, the most important factors are the type of bean and its preparation. A common misconception is that all beans have a similar caloric density, but as the data shows, there is a wide range. For instance, a 60-gram portion of cooked, drained green beans is very low in calories, whereas the same weight of raw lentils is much more energy-dense due to its lack of water content. Below is a detailed look at the calorie content for a 60-gram serving of several popular beans, based on their cooked or canned state where water has been absorbed or added.
60g Calorie Guide for Cooked and Canned Beans
- Cooked Red Kidney Beans: Approximately 64 calories. A low-fat, high-fiber option.
- Canned Black Beans (drained): Around 55 calories. An excellent source of fiber and protein.
- Canned Chickpeas (drained): About 53 calories. A versatile legume for snacks and salads.
- Cooked Green Beans: Only around 21 calories. These are technically a vegetable and have a much lower energy density than mature beans.
- Raw Lentils: A 60-gram serving of raw, dry lentils contains approximately 211 calories. This is a crucial distinction, as the calorie count per weight drastically changes after cooking.
Factors Influencing Bean Calorie Counts
The final calorie count of a bean dish is not simply based on the raw bean itself. Several elements can significantly alter the nutritional profile.
Hydration and Cooking Method
This is perhaps the most important factor. Raw, dry beans are dense and packed with calories, primarily from carbohydrates and protein. When you cook beans, they absorb a significant amount of water, which increases their weight but not their calorie count. This process effectively dilutes the caloric density, which is why 60 grams of cooked beans have fewer calories than 60 grams of uncooked beans.
Canned vs. Dried Beans
For convenience, many people opt for canned beans. The search results show that the nutritional content, besides sodium, is quite similar between home-cooked and canned beans once prepared. However, canned beans often contain added sodium, and an analysis found that dried beans cooked at home were more nutrient-dense and had less sodium than canned versions. Rinsing canned beans thoroughly can help reduce the sodium content, but it does not alter the calorie count.
Added Ingredients
The cooking process itself can add calories. If you cook beans with oil, butter, or fatty meats, the total caloric load will increase. Similarly, canned beans with sauces or other added ingredients will have a higher calorie count than plain, drained beans.
Beyond Calories: The Nutritional Power of Beans
Focusing only on the calorie count overlooks the profound nutritional benefits of beans. They are a powerhouse of essential nutrients that support overall health.
Key Nutritional Contributions of Beans
- Excellent Source of Fiber: Beans are packed with both soluble and insoluble fiber, which is crucial for digestive health and can promote a feeling of fullness, aiding in weight management.
- High in Plant-Based Protein: As a two-for-one food, beans count as both a protein and a vegetable. They are a vital protein source for vegetarians and vegans.
- Rich in Vitamins and Minerals: Beans contain a wide array of micronutrients, including iron, folate, magnesium, phosphorus, potassium, and zinc.
Calorie and Macronutrient Comparison Table for 60g (Cooked)
| Bean Type | Calories (kcal) | Protein (g) | Carbohydrates (g) | Fiber (g) |
|---|---|---|---|---|
| Red Kidney | 64 | 4.1 | 9 | 3.7 |
| Black Beans (canned) | 55 | 4 | 10 | 4 |
| Chickpeas (canned) | 53 | 3 | 8 | 3 |
| Green Beans | 21 | 1 | 5 | 2 |
Conclusion
To accurately answer the question, "How many calories are in 60 grams of beans?" one must specify the type of bean and how it was prepared. While raw, dry beans are calorie-dense, a 60-gram portion of common cooked beans like kidney, black beans, or chickpeas is relatively low in calories and fat, ranging from approximately 50 to 65 kcal. The nutritional value, including fiber and protein, is significant, making beans an excellent addition to a healthy diet. By considering the bean type and preparation method, you can precisely manage your caloric intake and maximize the nutritional benefits of these healthy legumes. You can learn more about the nutritional content of legumes from health authorities. Healthline.
