How many calories do eggs and beans have?

January 1, 2026 •

3 min read

One large egg contains approximately 72 to 78 calories, while a half-cup of cooked black beans contains around 114 calories. This surprising difference highlights why understanding the specifics of these common foods is crucial for managing your dietary intake effectively.

Quick Summary

This article explores the caloric content of eggs and various types of beans, detailing the nutritional profiles and comparing protein, fiber, and fat content. It also offers insights into the health benefits and provides tips for incorporating them into balanced meals.

Key Points

Calorie differences: One large egg has around 72 calories, whereas a half-cup of cooked black beans has approximately 114 calories.
Preparation impact: The method of cooking is crucial for eggs; boiling or poaching keeps calories low, while frying can add significantly more calories.
Nutrient variance: Eggs are high in protein and healthy fats, while beans are rich in fiber and complex carbohydrates.
Canned vs. dried beans: Canned baked beans often contain added sugars and sodium, increasing their caloric content compared to dry beans cooked at home.
Complementary nutrients: Together, eggs and beans form a balanced meal that combines complete protein, fiber, vitamins, and minerals, promoting satiety and sustained energy.

Understanding the Calories in Eggs and Beans

Eggs and beans are both staples in many cuisines, prized for their affordability and high protein content. However, they differ significantly in their caloric density and overall nutritional composition. While eggs provide a complete protein and healthy fats, most beans are rich in fiber and complex carbohydrates. The way these foods are prepared also has a huge impact on their final calorie count.

Breaking Down the Calories in Eggs

An egg's calorie count is primarily determined by its size and how it is cooked. The vast majority of an egg's calories are found in the yolk, which also contains the bulk of its fat and micronutrients like choline and vitamin D.

Small egg (38g): Approximately 54 calories.
Medium egg (44g): Approximately 63 calories.
Large egg (50g): Approximately 72 calories.
Extra-large egg (56g): Approximately 80 calories.
Jumbo egg (63g): Approximately 90 calories.

Cooking method is a major factor. A single large, hard-boiled or poached egg remains low in calories, but frying it in a tablespoon of butter can increase the calorie count to over 170 calories.

The Caloric Content of Different Beans

Unlike eggs, beans are a plant-based food whose calories primarily come from carbohydrates and protein, with very little fat. Their caloric value also varies by type and preparation, with dried beans containing more calories per gram than cooked beans due to water content.

For a standard half-cup serving of cooked, unseasoned beans, the approximate calorie counts are:

Black beans: Around 114 calories.
Pinto beans: Approximately 122 calories.
Kidney beans: Roughly 112 calories.
Navy beans: Around 127 calories.
Lentils (not technically beans, but often compared): About 115 calories.

Canned baked beans, a popular option, contain additional ingredients like sugar and sauce, which significantly increase the calorie count. For example, a half-cup of standard canned baked beans can contain around 159 calories, compared to a plain variety with no added salt at 133 calories for the same serving size.

Calorie and Nutrition Comparison: Eggs vs. Beans

To understand the full picture, it's helpful to compare the two foods directly. While one large egg and a half-cup of cooked black beans have similar calorie counts, their nutritional makeup is vastly different.


Nutrient	One Large Egg (Approx. 72 kcal)	Half-Cup Black Beans (Approx. 114 kcal)
Protein	6.3 grams	7.6 grams
Fat	4.8 grams	0.5 grams
Carbohydrates	<1 gram	20.4 grams
Fiber	0 grams	7.5 grams
Choline	31% DV	Not significant
Cholesterol	186 mg	0 mg

This table highlights the fundamental difference: eggs are a fat-and-protein-rich, low-carb option, whereas beans provide a greater balance of protein and complex carbohydrates, along with high fiber content. This makes beans more filling and beneficial for gut health due to the fiber.

Health Benefits of Eggs and Beans

Including both eggs and beans in your diet can provide a wide range of health benefits. Eggs are an excellent source of complete protein, meaning they contain all nine essential amino acids. They are also rich in choline, which is vital for brain health. Beans, as a high-fiber food, promote healthy digestion and can help regulate blood sugar levels. The combination of protein and fiber in a meal can increase satiety, helping with weight management.

Making Healthier Choices

For those watching their calorie intake, preparation is key. Choosing poached or boiled eggs over fried ones can save a significant number of calories. When it comes to beans, opting for dry beans prepared at home or low-sodium, no-sugar-added canned varieties will help you control your intake of sodium and added sugars. Pairing eggs and beans with fresh vegetables can create a balanced, high-fiber, and protein-rich meal that supports overall wellness. For creative recipe ideas, sites like Get Cracking offer many options for incorporating this nutritious combination into your diet.

Conclusion

While the total calories in a serving of eggs or beans can be comparable, their nutritional profiles are distinct. Eggs are a powerhouse of complete protein and healthy fats, while beans are champions of fiber and complex carbs. For the calorie-conscious, opting for minimally processed beans and cooking eggs without added fats are simple strategies to manage your intake. By understanding the specific contributions of each food, you can create balanced, nutrient-dense meals that support your health goals.

Frequently Asked Questions

Both eggs and beans are highly satiating. Eggs provide a high-quality complete protein, while beans offer a combination of protein and fiber, which both contribute to a feeling of fullness.

A half-cup of cooked black beans contains slightly more protein (about 7.6 grams) than one large egg (about 6.3 grams).

The calorie content of beans is similar once cooked. However, canned beans, especially varieties like baked beans, often have sauces with added sugar and salt, which increases the total calorie count.

Boiling or poaching eggs are the healthiest methods, as they don't require any added fats like butter or oil during cooking.

Yes, both eggs and beans are beneficial for weight loss. Their high protein and fiber content help increase satiety, curb cravings, and support muscle mass.

No, beans do not contain any cholesterol. Eggs do, but recent evidence suggests dietary cholesterol has a lesser impact on heart health than once thought, especially compared to saturated fat.

Yes, pairing eggs and beans is a nutritious choice. The combination provides a complete protein source along with fiber and other essential vitamins and minerals, creating a balanced and satisfying meal.