What Beans Have the Lowest Fat Content?

December 20, 2025 •

4 min read

According to USDA data, most common beans like kidney and black beans contain less than 1 gram of total fat per cup when cooked. Understanding what beans have the lowest fat content is key for anyone aiming to manage their weight or improve their heart health with nutrient-rich, plant-based protein sources. This guide breaks down the facts to help you make informed dietary choices.

Quick Summary

This article provides a nutritional breakdown of popular bean varieties to identify those with the lowest fat content. It highlights the health benefits of choosing low-fat legumes, offers cooking tips, and presents a comparison table for easy reference, assisting readers in selecting the best options for their health goals.

Key Points

Low-Fat Champions: Dark red kidney beans, white kidney beans (cannellini), and mung beans are among the lowest-fat bean varieties, containing well under 1 gram of fat per cooked cup.
Rich in Nutrients: Despite their low fat content, these beans are packed with protein, fiber, folate, iron, and magnesium, offering substantial nutritional value.
Heart-Healthy Choice: The high soluble fiber in many low-fat beans helps lower bad (LDL) cholesterol and promotes cardiovascular health.
Weight Management Aid: The combination of protein and fiber promotes satiety, helping to manage appetite and support healthy weight maintenance.
Versatile Ingredient: Low-fat beans can be used in a wide array of dishes, including soups, salads, chilis, and dips, with preparation methods that require minimal added fat.
Flavor with Spices: Use herbs and spices like cumin, garlic, and chili powder to add flavor to beans without relying on high-fat ingredients.
Cooking Method Matters: Opt for cooking methods like boiling and pressure cooking and avoid adding excess oil during preparation to maintain the beans' low-fat status.

Beans are a powerhouse of nutrition, celebrated for their high fiber, protein, and mineral content, all while being naturally low in fat. For health-conscious consumers, knowing which varieties contain the absolute minimum amount of fat can be a game-changer. While the vast majority of dried beans are very low in fat, certain types stand out with particularly low levels.

The Top Contenders for Lowest Fat Content

When boiled and unsalted, several common bean varieties consistently top the list for minimal fat. These are excellent choices for anyone aiming to reduce dietary fat without sacrificing essential nutrients.

Dark Red Kidney Beans

Among the lowest are dark red kidney beans, which contain only about 0.2 grams of fat per cup when cooked. They are also a great source of protein and fiber, making them an excellent addition to chilis, salads, and soups. Their robust flavor holds up well in slow-cooked dishes.

Mung Beans

Mung beans, a staple in many Asian cuisines, are also exceptionally low in fat, with about 0.4 grams per cooked cup. They are often used to make bean sprouts and are prized for their digestibility. Mung beans can be added to stir-fries, curries, and salads for a delicate texture and flavor.

Cranberry Beans

Also known as borlotti beans, cranberry beans offer a fat content of just 0.4 grams per cooked cup. Their creamy texture and nutty flavor make them a versatile option for stews and Mediterranean-inspired dishes. They absorb flavors well, making them ideal for a wide range of recipes.

Great Northern Beans

Great Northern beans are another excellent choice, containing about 0.4 grams of fat per cooked cup. With their mild flavor and tender texture, they are perfect for use in classic dishes like baked beans, soups, and casseroles.

The Health Benefits of Eating Low-Fat Beans

Incorporating low-fat beans into your diet goes beyond just controlling fat intake. These legumes provide a wealth of health benefits that contribute to overall wellness.

Cardiovascular Health: The high soluble fiber in beans, like pinto beans, has been shown to help lower LDL ('bad') cholesterol, reducing the risk of heart disease.
Weight Management: Beans are packed with fiber and protein, which promote a feeling of fullness and help control appetite, leading to reduced calorie intake and successful weight management.
Blood Sugar Control: With a low glycemic index, beans help regulate blood sugar levels by slowing down the absorption of carbohydrates.
Nutrient-Rich: In addition to being low in fat, beans provide a fantastic source of plant-based protein, fiber, folate, iron, magnesium, and potassium.

Tips for Cooking Low-Fat Beans

To ensure your bean dishes remain low in fat, consider these preparation tips:

Soak Dry Beans: Soaking dry beans before cooking can reduce cooking time and potentially minimize gas production. Always drain and rinse the soaking water before cooking to reduce gas-causing compounds.
Pressure Cooking: A pressure cooker can significantly reduce cooking time for dried beans, making them a quick weeknight meal option.
Flavor with Herbs and Spices: Enhance the flavor of your beans without added fat by using fresh or dried herbs and spices. Onion, garlic, cumin, oregano, and chili powder are excellent choices.
Go Oil-Free: When sautéing aromatics like onions and garlic, use a few tablespoons of water instead of oil to keep the fat content at a minimum.
Use Homemade Broth: Flavor your beans with low-sodium, fat-free vegetable broth instead of high-fat meat products.

Comparison Table: Low-Fat Beans (per cooked cup)


Bean Type	Total Fat (g)	Protein (g)	Fiber (g)	Best For...
Dark Red Kidney	0.2	8	8	Chilis, salads, curries
White Kidney (Cannellini)	0.3	9	6	Soups, dips, Italian dishes
Mung	0.4	7.5	7.5	Stir-fries, sprouts, curries
Cranberry (Borlotti)	0.4	8	9	Stews, side dishes
Great Northern	0.4	7	6	Soups, casseroles, baked beans
Black	0.5	8	8	Latin American dishes, salads, dips
Navy	0.6	8	10	Baked beans, hearty soups

Conclusion

For those seeking to minimize their fat intake, the good news is that most common beans are an excellent choice. Dark red kidney beans, white kidney beans, mung beans, cranberry beans, and Great Northern beans are among the varieties with the lowest fat content, often containing less than half a gram per cooked cup. By incorporating these legumes into your diet, you can enjoy a wide variety of delicious and nutrient-dense meals while supporting a healthy lifestyle. Whether you're making a hearty chili or a fresh salad, these low-fat beans provide a fantastic source of plant-based protein and fiber that will help you stay full and energized. Embracing these dietary staples is a simple yet powerful step towards better health.

Low-Fat Bean Recipe Inspiration

To start enjoying some of the lowest-fat beans, try a simple Three-Bean Salad or a classic Chili made with Dark Red Kidney beans. You can also make a delicious, fat-free refried bean dip using pinto beans or black beans by mashing them with spices and a little water instead of oil. The possibilities are endless when you focus on healthy preparation methods.

Visit the USDA National Nutrient Database for Standard Reference to explore more nutrition information.

Frequently Asked Questions

Most common varieties of dried beans are very low in fat. For example, kidney, black, and pinto beans typically contain less than 1 gram of fat per cooked cup. However, soybeans (including edamame) and lupini beans are exceptions, as they are higher in fat compared to other legumes.

For a low-fat chili, dark red kidney beans are an excellent choice, as they contain just 0.2 grams of fat per cooked cup. They have a robust flavor and firm texture that holds up well in long-simmering dishes.

You can add flavor to low-fat beans without adding fat by using plenty of herbs and spices. Sautéing onions and garlic in a little water or broth instead of oil is a great way to start. Adding ingredients like cumin, chili powder, bay leaves, and fresh herbs can elevate the taste significantly.

No, canned beans are typically low in fat, similar to their dried counterparts, as long as they are plain and not prepared in a fatty sauce. Rinsing canned beans can also help reduce the sodium content.

Lentils are also very low in fat, with about 0.4 grams of fat per cooked cup, putting them in a similar low-fat category as many common bean varieties. They also provide a great source of protein and fiber.

Yes, it is possible to make genuinely fat-free refried beans by mashing cooked beans with spices and vegetable broth instead of oil or lard. Many store-bought varieties are also available, so check the nutritional label for confirmation.

Great Northern beans are a top choice for soups due to their mild flavor and tender texture. White kidney beans (cannellini) are another excellent option, as they become creamy when cooked, adding richness without the fat.