Calories in Beans: 20 Varieties Compared, Cooked vs Dry (USDA)
Quick answer
How many calories are in beans?
Cooked beans range from 105 calories per 100g (mung beans) to 172 (soybeans) in USDA records; most common beans sit between 115 and 145. A USDA cup of cooked beans (164-230g) is 187-296 calories.
Dry beans are 2.3-3.3 times higher per 100g (329-446 kcal) only because they contain almost no water. Log the form you weighed.
20 beans and pulses: cooked vs dry, per 100g and per cup
Cooked rows are the USDA "mature seeds, cooked, boiled, without salt" records; dry rows are the matching "mature seeds, raw" records. Cup weights are USDA household measures. Sorted from lowest to highest calories per 100g cooked. Beans with a Calorique food page are linked.
| # | Bean | Cooked kcal /100g | Cooked cup | kcal /cup | Protein /cup | Fiber /cup | Dry kcal /100g | Dry ÷ cooked | FDC (cooked / dry) |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Mung beans | 105 | 202g | 212 | 14.2g | 15.4g | 347 | 3.3× | 174257 / 174256 |
| 2 | Fava beans | 110 | 170g | 187 | 12.9g | 9.2g | 341 | 3.1× | 173753 / 175205 |
| 3 | Lima beans | 115 | 188g | 216 | 14.7g | 13.2g | 338 | 2.9× | 174253 / 174252 |
| 4 | Lentils | 116 | 198g | 230 | 17.9g | 15.6g | 352 | 3.0× | 172421 / 172420 |
| 5 | Black-eyed peas (cowpeas) | 116 | 171g | 198 | 13.2g | 11.1g | 336 | 2.9× | 173759 / 173758 |
| 6 | Split peas | 118 | 196g | 231 | 16.3g | 16.3g | , | , | 172429 |
| 7 | Great northern beans | 118 | 177g | 209 | 14.7g | 12.4g | , | , | 175191 |
| 8 | Lupini beans | 119 | 166g | 198 | 25.8g | 4.6g | 371 | 3.1× | 172424 / 172423 |
| 9 | Pigeon peas | 121 | 168g | 203 | 11.4g | 11.3g | 343 | 2.8× | 172437 / 172436 |
| 10 | Kidney beans | 127 | 177g | 225 | 15.3g | 11.3g | 333 | 2.6× | 173740 / 175193 |
| 11 | Adzuki beans | 128 | 230g | 294 | 17.3g | 16.8g | 329 | 2.6× | 173728 / 173727 |
| 12 | Black turtle beans | 130 | 185g | 240 | 15.1g | 15.4g | 339 | 2.6× | 175187 / 175186 |
| 13 | Black beans | 132 | 172g | 227 | 15.2g | 15g | 341 | 2.6× | 173735 / 173734 |
| 14 | Cranberry (borlotti) beans | 136 | 177g | 241 | 16.5g | 15.2g | 335 | 2.5× | 173736 / 175189 |
| 15 | White beans | 139 | 179g | 249 | 17.4g | 11.3g | 333 | 2.4× | 175203 / 175202 |
| 16 | Navy beans | 140 | 182g | 255 | 15g | 19.1g | 337 | 2.4× | 173746 / 173745 |
| 17 | Pinto beans | 143 | 171g | 245 | 15.4g | 15.4g | , | , | 175200 |
| 18 | Pink beans | 149 | 169g | 252 | 15.3g | 9g | 343 | 2.3× | 175198 / 173748 |
| 19 | Chickpeas | 164 | 164g | 269 | 14.5g | 12.5g | 378 | 2.3× | 173757 / 173756 |
| 20 | Soybeans | 172 | 172g | 296 | 31.3g | 10.3g | 446 | 2.6× | 174271 / 174270 |
Pinto beans, split peas and great northern beans have no "raw" record in the USDA SR Legacy release used here, so their dry columns are left blank rather than estimated.
Cooked beans per 100g: protein, fiber, potassium and % Daily Value
| Bean (cooked) | Protein | % DV | Fiber | % DV | Carbs | Fat | Potassium | % DV | Sodium |
|---|---|---|---|---|---|---|---|---|---|
| Mung beans | 7.02g | 14% | 7.6g | 27% | 19.15g | 0.38g | 266mg | 6% | 2mg |
| Fava beans | 7.6g | 15% | 5.4g | 19% | 19.65g | 0.4g | 268mg | 6% | 5mg |
| Lima beans | 7.8g | 16% | 7g | 25% | 20.88g | 0.38g | 508mg | 11% | 2mg |
| Lentils | 9.02g | 18% | 7.9g | 28% | 20.13g | 0.38g | 369mg | 8% | 2mg |
| Black-eyed peas (cowpeas) | 7.73g | 15% | 6.5g | 23% | 20.76g | 0.53g | 278mg | 6% | 4mg |
| Split peas | 8.34g | 17% | 8.3g | 30% | 21.1g | 0.39g | 362mg | 8% | 2mg |
| Great northern beans | 8.33g | 17% | 7g | 25% | 21.09g | 0.45g | 391mg | 8% | 2mg |
| Lupini beans | 15.57g | 31% | 2.8g | 10% | 9.88g | 2.92g | 245mg | 5% | 4mg |
| Pigeon peas | 6.76g | 14% | 6.7g | 24% | 23.25g | 0.38g | 384mg | 8% | 5mg |
| Kidney beans | 8.67g | 17% | 6.4g | 23% | 22.8g | 0.5g | 405mg | 9% | 1mg |
| Adzuki beans | 7.52g | 15% | 7.3g | 26% | 24.77g | 0.1g | 532mg | 11% | 8mg |
| Black turtle beans | 8.18g | 16% | 8.3g | 30% | 24.35g | 0.35g | 433mg | 9% | 3mg |
| Black beans | 8.86g | 18% | 8.7g | 31% | 23.71g | 0.54g | 355mg | 8% | 1mg |
| Cranberry (borlotti) beans | 9.34g | 19% | 8.6g | 31% | 24.46g | 0.46g | 387mg | 8% | 1mg |
| White beans | 9.73g | 19% | 6.3g | 23% | 25.09g | 0.35g | 561mg | 12% | 6mg |
| Navy beans | 8.23g | 16% | 10.5g | 38% | 26.05g | 0.62g | 389mg | 8% | 0mg |
| Pinto beans | 9.01g | 18% | 9g | 32% | 26.22g | 0.65g | 436mg | 9% | 1mg |
| Pink beans | 9.06g | 18% | 5.3g | 19% | 27.91g | 0.49g | 508mg | 11% | 2mg |
| Chickpeas | 8.86g | 18% | 7.6g | 27% | 27.42g | 2.59g | 291mg | 6% | 7mg |
| Soybeans | 18.21g | 36% | 6g | 21% | 8.36g | 8.97g | 515mg | 11% | 1mg |
Three rules for logging beans correctly
1. Match the form to the entry. If you weighed dry beans before soaking, use the dry column; if you weighed the drained cooked beans on the plate, use the cooked column. Mixing them produces a 2.5-3.5× error, which on a cup of beans is a 400-600 calorie mistake.
2. A cup is not a fixed weight. USDA cups range from 164g (chickpeas) to 230g (adzuki) for cooked beans, so a "cup of beans" can differ by 80 calories depending on the variety. Gram weight is more reliable than cup counts.
3. Soybeans are a different food. They are the only bean here with meaningful fat (8.97g per 100g cooked), which is why they are the highest in calories and also the highest in protein; see the legume protein ranking.
Data sources and method
- Calories, protein, carbohydrate, fat and fiber per 100g come from Calorique's food dataset, which standardizes USDA FoodData Central reference values. Potassium, household portion weights and dry-bean values are read directly from the USDA SR Legacy release; the FDC ID column links to each record.
- Percent Daily Values use the FDA reference amounts for adults (protein 50g, dietary fiber 28g, potassium 4,700mg, sodium 2,300mg) published at fda.gov. The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
- Rankings are generated by a script (
scripts/rank-usda-foods.py) from the dataset, not hand-typed, so the tables match the individual food pages. Generated 2026-09-17. - Bean pages such as pinto beans, black beans and lupini beans show the cooked values with USDA cup portions and a % Daily Value table.
Frequently Asked Questions
How many calories are in a cup of cooked pinto beans?
A USDA cup of cooked pinto beans weighs 171g and has about 245 calories, 15.4g protein and 15.4g fiber (USDA FDC ID 175200, boiled without salt). Black beans are 227 calories per 172g cup, lentils 230 per 198g cup and chickpeas 269 per 164g cup.
Why do dry beans have more calories than cooked beans?
Nothing is added in the pot; the bean absorbs water. USDA dry records show 2.3-3.3 times the calories per 100g of the matching cooked record because a dry bean is roughly 10% water and a cooked bean is closer to 60-70% water. Weighing beans dry and logging them as cooked (or the reverse) is the most common bean-tracking error: 100g of dry chickpeas is 378 calories, 100g of cooked chickpeas is 164.
Which bean has the fewest calories?
Cooked mung beans are the lowest in this table at 105 calories per 100g (212 per USDA cup), followed by fava beans (110) and lima beans (115). Soybeans are the highest at 172 calories per 100g because they are much higher in fat; chickpeas (164) are the highest of the low-fat beans.
Are canned beans the same calories as home-cooked beans?
Per gram of drained bean, calories are similar, but canned products can differ in sodium, added sugar (baked beans) and drained weight, and the values above are the unsalted boiled USDA records. For a canned product, use the label serving; for home-cooked or dried beans, use the cooked columns in this table and weigh after cooking.
Beans in a recipe? Add them by weight
Enter cooked grams for each ingredient and the recipe calculator returns calories per serving; use the dry column only when you weighed dry.
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