Beans are a budget-friendly cornerstone of plant-forward diets, but their calorie content varies by variety and preparation. This bean calories per 100g calculator gives reliable calorie and macronutrient values for black beans, kidney beans, chickpeas, lentils, pinto beans, navy beans, soybeans, and cannellini beans — all standardized to a 100-gram cooked portion. Enter your serving size in grams, and the tool scales calories, protein, carbs, fat, and fiber proportionally.
Whether you’re logging meals, planning a high-protein vegetarian diet, or comparing bean types for a recipe, the tool also offers quick portion buttons, a custom-values mode for other legumes, and a copyable result for your food diary. No guesswork — just transparent math from standard nutrition references.
The calculator uses USDA nutrient reference data for cooked beans, so results reflect realistic everyday portions rather than dry-pack values. It is ideal for meal prep, recipe scaling, and anyone curious about how different legumes compare gram for gram.
🌱 Bean Calories & Macro Calculator
Enter a serving size to get calories and macronutrients for common cooked beans.
Step-by-Step Guide
- Choose the bean type that matches what you are eating. “Boiled” values are for beans cooked without added fat or salt.
- If your bean isn't listed, choose Custom values… and enter the nutrition figures from the label, using 100 g as the reference amount.
- Enter the serving size in grams. Use a food scale for accuracy — cups vary by bean size and how firmly they are packed.
- Press Calculate to see calories and macros. Use Copy Result to save the text to your food diary.
Why 100 g Is the Reference
Nutrition labels and databases publish values per 100 g precisely because it removes portion-size ambiguity. All values in this calculator scale linearly: if your portion is double the reference, every nutrient doubles; if it is half, every nutrient halves. The general rule is:
Nutrient in your serving = nutrient per 100 g × serving weight (g) ÷ 100
Worked Examples
Example 1 — Black beans at lunch: You log 150 g of boiled black beans. Reference values are 132 kcal, 8.9 g protein, 23.7 g carbs, 0.5 g fat, and 8.7 g fiber per 100 g. The calculator multiplies each by 1.5: 198.0 kcal, 13.4 g protein, 35.6 g carbs, 0.8 g fat, and 13.1 g fiber.
Example 2 — Chickpea snack: A 100 g packet of boiled chickpeas returns exactly the reference values: 164 kcal, 8.9 g protein, 27.4 g carbs, 2.6 g fat, and 7.6 g fiber.
Example 3 — Custom label: A canned bean mix label states 90 kcal, 6 g protein, 14 g carbs, 1.5 g fat, and 5 g fiber per 100 g. For a 200 g portion, the calculator returns 180 kcal, 12 g protein, 28 g carbs, 3 g fat, and 10 g fiber.
Reference Values for Cooked Beans
The table below lists the nutrition values used for each variety (boiled, no added salt or fat). Values are rounded to one decimal where needed and come from USDA FoodData Central.
| Bean (cooked) | kcal | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Black beans | 132 | 8.9 | 23.7 | 0.5 | 8.7 |
| Kidney beans | 127 | 8.7 | 22.8 | 0.5 | 7.4 |
| Chickpeas | 164 | 8.9 | 27.4 | 2.6 | 7.6 |
| Lentils | 116 | 9.0 | 20.1 | 0.4 | 7.9 |
| Pinto beans | 143 | 9.0 | 26.2 | 0.6 | 8.7 |
| Navy beans | 140 | 8.2 | 26.0 | 0.6 | 10.7 |
| Soybeans / edamame | 141 | 12.4 | 11.1 | 6.4 | 4.2 |
| Cannellini beans | 139 | 9.7 | 24.9 | 0.6 | 6.4 |
Reference: USDA FoodData Central. Values can vary slightly between brands and cooking methods, so treat them as a close estimate rather than an exact lab result.
Common Mistakes to Avoid
- Using dry bean values. Dry beans weigh much less per volume and have almost no water. Cooked beans are the correct reference for most meal logging. If a label gives dry weight, cook or reconstitute first or adjust by the label's serving size.
- Ignoring added ingredients. Beans cooked with oil, butter, bacon, or a heavy sauce are not the same as plain boiled beans. Add those calories separately or use the Custom values mode with a brand label that reflects the prepared product.
- Confusing a can's total weight with drained weight. A 15-oz can contains liquid too. The quick button uses about 260 g of drained beans, not the full can weight of about 425 g.
Frequently Asked Questions
Should I weigh beans cooked or dry? Always weigh what you actually eat. Boiled beans absorb water, so 100 g of dry beans becomes roughly 230–250 g cooked. Logging dry weight will overestimate calories if you are actually eating the cooked portion.
Why do different beans have such different calorie counts? Chickpeas and soybeans contain more fat than lentils or black beans, and starch and water content vary by variety. Soybeans also have the most protein per 100 g, which is why they appear in high-protein products.
Are these values the same as canned beans? Not always. Canned beans may contain added sugar, salt, or seasoning. Check the label and switch to Custom values if the brand you buy differs significantly.
Does rinsing change the calories? Rinsing removes some sodium and possibly a little surface starch, but the calorie and macronutrient effect is negligible for tracking purposes.