Beans are a staple of a healthy diet, providing a fantastic source of plant-based protein, fiber, and a wide array of vitamins and minerals. For those monitoring their calorie intake, some varieties offer excellent nutritional density with fewer calories. This article explores and ranks the beans with the lowest calorie counts, providing the information you need to make smart, healthy dietary choices.
The Top Low-Calorie Bean Contenders
While all beans offer health benefits, their calorie counts can differ significantly, especially between immature and mature varieties. For the lowest calorie options, we turn to the ones that can often be eaten in their pods or are harvested at a younger stage.
Green Beans (Snap Beans)
Green beans are arguably the lowest-calorie "bean" on the market, offering incredible nutritional value for very few calories. Since the pod is consumed, you get a significant boost of fiber and vitamins in a lightweight package. A 100g serving contains approximately 31 calories and is rich in Vitamin A, Vitamin C, and Vitamin K. They are also a low-FODMAP food, making them a good option for those with sensitive digestive systems.
Edamame (Young Soybeans)
These bright green, young soybeans are a low-calorie powerhouse, often served steamed in their pods. A cup of shelled edamame contains around 224 calories, packed with 18.4g of protein and 8g of fiber, which makes it an incredibly satiating snack. Edamame provides a complete protein profile, making it a valuable food for vegetarians and vegans. Its high fiber content also helps regulate blood sugar levels.
Black Soybeans
Mature black soybeans are lower in carbohydrates and higher in protein compared to many other dried bean varieties. Canned black soybeans have a favorable nutritional profile, often containing around 120 calories per half-cup serving, with 7g of fiber and 11g of protein. The dark hull is also rich in anthocyanins, powerful antioxidants with anti-inflammatory properties.
Lentils
Though not technically a bean, this member of the legume family is a fantastic low-calorie choice. Red and brown lentils clock in at about 115-120 calories per half-cup cooked serving. Lentils are known for their high polyphenol content, which offers potent antioxidant and anti-inflammatory benefits. They cook quickly and are extremely versatile in soups, stews, and salads.
Great Northern Beans
For a traditional white bean, the Great Northern variety offers a solid choice for calorie-conscious diets. Half a cup of cooked Great Northern beans provides around 104 calories, along with a good dose of fiber and plant-based protein. They have a mild, nutty flavor and a firm texture that holds up well in soups and casseroles.
Comparison of Low-Calorie Beans (Per 1/2 Cup Cooked)
| Bean Variety | Calories (approx.) | Protein (g) | Fiber (g) | Key Benefit |
|---|---|---|---|---|
| Green Beans | ~16 | ~1 | ~1 | Extremely low calorie, high in Vitamin C |
| Edamame | ~94 | ~9.2 | ~4 | Complete protein, satiating snack |
| Black Soybeans | ~120 | ~11 | ~7 | High protein, rich in antioxidants |
| Lentils | ~115 | ~9 | ~8 | Rich in polyphenols, quick to cook |
| Great Northern | ~104 | ~7 | ~6 | Mild flavor, good for thickening soups |
| Red Kidney | ~112 | ~8 | ~7 | Supports blood sugar control |
Tips for Cooking and Incorporating Low-Calorie Beans
To get the most out of your low-calorie beans, proper preparation is key. Canned beans are convenient, but always rinse them thoroughly to reduce sodium content. For dried beans, soaking is essential. Here are some simple ways to add them to your meals:
- Salad Topper: Add cold, cooked lentils or black soybeans to your salads for extra fiber and protein.
- Soups and Stews: Use Great Northern beans or lentils to add bulk and creaminess to your favorite soup recipes without a ton of extra calories.
- Healthy Snacks: Steam edamame in their pods and sprinkle with a touch of salt for a nutritious and filling snack.
- Side Dishes: Sauté fresh green beans with garlic and a splash of olive oil for a simple, flavorful side dish.
- Dips and Spreads: Blend Great Northern or edamame with herbs and spices to create a low-calorie dip or sandwich spread.
Conclusion
When seeking to manage your calorie intake while maintaining a nutritious diet, beans are a phenomenal choice. Green beans lead the pack in terms of pure calorie-to-volume ratio, while edamame and black soybeans offer an excellent balance of low calories, high protein, and vital nutrients. Incorporating a variety of these low-calorie beans into your diet is a simple and effective strategy for improving satiety, boosting nutrient intake, and supporting overall health. Remember that portion control is always important, but with these bean options, you can enjoy a satisfying meal without worrying about excessive calories.
For more information on the health benefits of various beans and legumes, you can visit the Bean Institute.
