How Many Calories Are in a 1/4 Cup of Beans?

November 12, 2025 •

3 min read

A 1/4 cup of cooked black beans contains approximately 53 to 66 calories, but this can vary significantly depending on the bean type and preparation. Understanding how many calories are in a 1/4 cup of beans is crucial for accurate meal tracking and can influence your nutritional intake of fiber and protein.

Quick Summary

This article explores the caloric content of various bean types in a 1/4 cup serving, detailing differences between canned, dry, and cooked versions. It highlights how nutritional values differ across black, pinto, and kidney beans, and discusses the health benefits of including these legumes in your diet.

Key Points

Calorie Range: A 1/4 cup of cooked beans generally contains between 50 and 80 calories, depending on the bean type.
Type Matters: Calorie counts vary slightly; a 1/4 cup of black beans may have around 53-66 calories, while pinto beans are closer to 55-61 calories.
Dry vs. Canned: Dry beans, once cooked, yield higher calories per 1/4 cup than canned, drained beans, but canned beans may have more sodium.
High in Fiber: All beans are an excellent source of dietary fiber, promoting digestive health and helping to lower cholesterol.
Rich in Protein and Nutrients: Beans are a great source of plant-based protein, iron, magnesium, and folate.
Color and Antioxidants: Darker beans like black and red kidney beans contain more antioxidants, which can help fight inflammation.

Caloric Breakdown of a 1/4 Cup of Beans

Determining the exact calorie count for a 1/4 cup of beans depends on several factors, including the type of bean and whether it is dry, canned, or cooked. For a general guideline, a cooked 1/4 cup serving of common beans ranges from about 50 to 80 calories. The preparation method can also influence the nutritional content, especially regarding sodium levels in canned varieties and water absorption in cooked-from-dry beans.

Factors Influencing Caloric Content

Bean Type: Different bean varieties have slightly different macronutrient profiles, which in turn affects their caloric value. For example, a 1/4 cup of cooked black beans has around 53-66 calories, while the same amount of cooked pinto beans may contain 55-61 calories.
Preparation Method: Cooking dried beans often results in a higher caloric density per 1/4 cup compared to canned, drained beans, as they are not diluted by water or liquid from the can. Canned beans are typically ready to eat and have a consistent nutritional value, though many are high in sodium.
Added Ingredients: Calories can increase if beans are prepared with oils, sauces, or other flavorings. Baked beans, for instance, are often mixed with sugars and fats, significantly increasing their caloric load. A 1/4 cup of baked beans can have 96 calories.
Serving Size Consistency: For the purpose of calorie counting, it's important to be consistent. A 1/4 cup of dry beans will yield a much larger, and more caloric, portion once cooked and hydrated. A 1/4 cup of dry kidney beans can be up to 150 calories.

Comparison of Calories in 1/4 Cup of Common Beans


Bean Type (cooked)	Approximate Calories per 1/4 Cup	Key Nutritional Difference
Black Beans	53–66 calories	Rich in antioxidants and fiber.
Pinto Beans	55–61 calories	Excellent source of fiber and potassium.
Kidney Beans	55–63 calories	Provides significant iron and protein.
Navy Beans	64 calories	Very high in dietary fiber per serving.
Cranberry Beans	60 calories	Offers a good amount of protein and fiber.

Nutritional Power of Beans Beyond Calories

While calories provide a measure of energy, beans offer a wealth of other nutritional benefits that make them a healthy addition to any diet.

High in Fiber: Beans are packed with both soluble and insoluble fiber. Soluble fiber can help lower cholesterol levels and manage blood sugar, while insoluble fiber supports digestive health. Navy beans, for example, have some of the highest fiber counts.
Source of Plant-Based Protein: For those seeking to reduce meat consumption, beans are an excellent source of protein, crucial for muscle repair and growth. The protein content varies slightly by bean type, with kidney beans and black beans offering a solid amount.
Rich in Vitamins and Minerals: Beans are loaded with essential nutrients like iron, magnesium, manganese, folate, and potassium. These contribute to various bodily functions, from energy production to heart health.
Antioxidant Properties: Darker colored beans, such as black or dark red kidney beans, contain natural antioxidants called polyphenols. These compounds help fight inflammation and support overall cellular health.

Practical Tips for Incorporating Beans into Your Diet

Adding beans to your meals is simple and can boost both nutrition and flavor. Here are a few ways to get started:

Rinse Canned Beans: To reduce sodium, rinse canned beans thoroughly under running water before use.
Use as a Base: Substitute meat in tacos or chili with beans to make a hearty, plant-based meal. Black or pinto beans are great for this.
Add to Salads: Kidney beans or chickpeas add texture, protein, and fiber to a simple garden salad.
Make Dips: Create a homemade bean dip using white beans, garlic, lemon juice, and herbs for a healthy snack option.
Cook from Dry: For the best flavor and texture, consider cooking dried beans from scratch. It's more time-consuming but offers more control over the final product.

Conclusion: The Bigger Picture on Bean Nutrition

While a 1/4 cup of cooked beans typically falls in the 50-80 calorie range, the exact number is influenced by the bean type and preparation. Focusing solely on the calorie count, however, overlooks the substantial nutritional benefits that beans provide, including high fiber, protein, and a rich array of vitamins and minerals. Incorporating beans regularly into your diet, in moderation, is a simple and effective way to improve heart health, support digestion, and boost overall nutritional intake, making them a true superfood. For reliable nutritional data, consulting an authoritative source like the USDA's nutrient database is always a good practice.

Here is some additional nutritional information on legumes.

Frequently Asked Questions

Canned and dried beans have similar nutritional profiles in terms of calories, protein, and fiber, but canned beans often have significantly more sodium due to the canning process. Rinsing canned beans can reduce the sodium content considerably.

Baked beans typically contain more calories than a 1/4 cup of plain cooked beans. For instance, a 1/4 cup of baked beans can have 96 calories, whereas plain cooked beans are often in the 50-80 calorie range, due to added sugars and sauces.

Yes, even a small 1/4 cup serving of beans contributes a meaningful amount of plant-based protein. For example, a 1/4 cup of cooked kidney beans offers about 4 grams of protein. Protein content can increase with larger servings.

Dry beans have a much higher calorie density. A 1/4 cup of dry beans has significantly more calories (e.g., 150-170 for dry black or kidney beans) than a 1/4 cup of cooked beans, because the volume increases greatly when they absorb water during cooking.

No, while all beans are high in fiber, the amount varies by type. Navy beans and cranberry beans are exceptionally high in fiber, while others like kidney beans have slightly less per serving.

Yes, beans can aid in weight loss due to their high fiber and protein content, which promotes feelings of fullness and satiety. This can help reduce overall calorie intake and prevent overeating.

No, the calorie count for light and dark red kidney beans is very similar. According to Michigan Beans, a 1/4 cup cooked serving of light red kidney beans has 112 calories, while dark red has 109 calories.