Understanding the Calorie Difference
When researching the calorie content of beans, a major factor to consider is the state of the beans—whether they are dry, cooked, or canned. The most significant reason for the calorie difference per weight is the water content. Raw, dried beans are highly concentrated with nutrients, and therefore calories, while cooked and canned beans absorb water, which adds weight without adding calories, effectively diluting the calorie density.
Factors That Influence Bean Calorie Content
- Preparation Method: The method of cooking beans can slightly alter their calorie count, especially if extra fats like lard or oil are added. Plain boiling or steaming is the best way to maintain a low-fat profile. Canned beans are pre-cooked and typically packed in water or brine.
- Bean Variety: Not all beans are created equal in terms of their nutritional composition. For instance, dry black beans are different in calorie and nutrient density than raw green beans. A handful of edamame will also yield a different calorie count compared to a similar weight of kidney beans.
- Added Ingredients: Commercial canned beans or homemade recipes often include added salt, sugar, or fat for flavor, which can increase the overall calorie and sodium count. Always check the nutrition label for specific products.
Calorie Comparison: 80 Grams of Different Bean Types
The following table provides an overview of the approximate calories in an 80-gram serving for several common types of beans, illustrating how calorie density changes based on the preparation method.
| Type of Bean (80g) | State | Approximate Calories | Protein (g) | Fiber (g) |
|---|---|---|---|---|
| Black Beans | Dry | ~273 kcal | 17g | 12g |
| Black Beans | Canned, drained | ~73 kcal | 5g | 6g |
| Kidney Beans | Dry | ~270 kcal | 18g | 12g |
| Kidney Beans | Canned, drained | ~65 kcal | 4g | 3g |
| Pinto Beans | Cooked | ~80 kcal | 6g | 5g |
| Chickpeas | Cooked | ~94 kcal | 5.7g | 5.4g |
| Green Beans | Raw | ~25 kcal | 1g | 2g |
| Shelled Edamame | Cooked/Shelled | ~112 kcal | 8.7g | 5.2g |
The Health Benefits of Incorporating Beans
Beyond their calorie content, beans are a powerhouse of essential nutrients that contribute to overall health. As emphasized by sources like Healthline, beans are rich in fiber and plant-based protein, which are crucial for satiety and weight management.
Lists of key nutritional components:
- Excellent source of dietary fiber: Beans contain both soluble and insoluble fiber. Soluble fiber helps lower bad cholesterol and regulate blood sugar, while insoluble fiber supports digestive regularity.
- Packed with plant-based protein: This makes them a cost-effective and essential protein source for vegetarian and vegan diets.
- Rich in vitamins and minerals: Beans supply a wide array of micronutrients, including folate, iron, magnesium, potassium, and zinc.
Cooking and Serving 80 Grams of Beans
To prepare 80 grams of dry beans, you must first soak and cook them. This will increase their weight considerably due to water absorption. For instance, 80 grams of dry black beans will weigh much more after cooking and have fewer calories per gram, making them a more filling food choice. Conversely, 80 grams of canned beans are ready to eat and offer a lower calorie option by weight.
Here are a few tips for preparing beans:
- Rinse canned beans: Rinsing canned beans thoroughly before use can reduce their sodium content significantly.
- Soak dry beans: Soaking dry beans overnight can reduce the time required for cooking and may help decrease some of the gas-causing compounds.
- Flavor without excess calories: Enhance bean dishes with herbs, spices, and a small amount of vinegar or citrus juice instead of high-calorie fats. This adds depth of flavor without extra calories.
Conclusion
Understanding how many calories are in 80 grams of beans is not as straightforward as a single number. The figure depends heavily on the bean's state—dry, cooked, or canned—and the specific variety. Dry beans are much more calorie-dense by weight, while cooked or canned beans contain fewer calories per gram because of water absorption. Regardless of the calorie count, beans remain a highly nutritious food, offering substantial fiber, protein, and essential minerals that support a healthy diet and weight management goals. By being mindful of the preparation method, you can easily incorporate this versatile and healthy legume into your meals. For more detailed health information on legumes, visit Healthline's overview of beans.
