Beans and legumes are among the most affordable ways to get plant-based protein, slow-digesting carbohydrates, and dietary fiber. From black beans in burrito bowls to lentils in soups and chickpeas in curries, these pantry staples show up in cuisines around the world. Yet their nutrition profiles differ: edamame is higher in fat, navy beans are exceptionally high in fiber, and lentils pack a strong protein punch per calorie.
This bean nutrition calculator estimates the calories, protein, total carbohydrates, net carbs, fiber, and fat in a specific portion of cooked beans. Choose from twelve common bean and legume varieties, enter an amount in grams, ounces, or cups, and optionally scale the result across multiple servings. All reference values are based on plain cooked beans without added oil or salt.
Whether you are tracking macros, planning low-carb meals, or simply curious about how beans fit into your daily diet, this tool gives you a quick, reliable snapshot of the nutrients on your plate.
📊 Nutrition Results
Macro energy split based on Atwater factors (4 kcal/g protein and carbs, 9 kcal/g fat).
How to Use This Tool
Select your bean variety, enter an amount in grams, ounces, or cups, and set the number of servings. Press Calculate Nutrition to see calories, protein, total carbs, fiber, net carbs, and fat for the whole portion. Quick-fill buttons let you jump to common portion sizes like half a cup, one cup, or a drained standard can.
How It Works
The calculator starts with reference values for each bean per 100 grams of boiled, drained legumes. These numbers come from the USDA FoodData Central database. Your entered amount is converted to grams (1 ounce = 28.35 g; 1 cup ≈ 172 g for most cooked beans). Then each nutrient is scaled proportionally and multiplied by the number of servings.
Net carbs are simply total carbohydrate minus dietary fiber, since fiber is not fully digested. The macronutrient bars show the percentage of calories from protein, net carbs, and fat using the Atwater factors: 4 kcal per gram of protein, 4 kcal per gram of digestible carbohydrate, and 9 kcal per gram of fat.
Worked Example
Question: How much protein is in 1 cup (172 g) of cooked black beans?
Answer: Black beans contain 8.86 g protein per 100 g. For 172 g: 8.86 × 172 / 100 = 15.2 g protein. The same portion provides about 227 kcal, 40.8 g total carbs, 15.0 g fiber, and 25.8 g net carbs.
Reference Table
Approximate values per 100 g of cooked beans (boiled, no salt).
| Bean | Calories | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) |
|---|---|---|---|---|---|
| Black beans | 132 | 8.9 | 23.7 | 8.7 | 0.5 |
| Kidney beans | 127 | 8.7 | 22.8 | 6.4 | 0.5 |
| Chickpeas | 164 | 8.9 | 27.4 | 7.6 | 2.6 |
| Pinto beans | 143 | 9.0 | 26.2 | 9.0 | 0.7 |
| Navy beans | 140 | 8.2 | 26.1 | 10.5 | 0.6 |
| Lentils | 116 | 9.0 | 20.1 | 7.9 | 0.4 |
| Edamame | 121 | 11.9 | 8.9 | 5.2 | 5.2 |
Values are rounded for display. Exact figures vary slightly by variety, growing conditions, and preparation method.
Tips & Best Practices
- Use dried beans cooked from scratch for the most accurate numbers; canned beans typically contain added sodium.
- Rinsing canned beans can reduce sodium by about 40%, but it does not meaningfully change macronutrients.
- If you track net carbs for a low-carb diet, remember that beans are still a starchy food; portions matter.
- Weigh your portion on a kitchen scale for the most reliable results — cup measurements can vary by bean size and packing.
Frequently Asked Questions
Are beans a good source of protein? Yes. A cup of most cooked beans provides roughly 12–16 g of protein, comparable to 2 eggs. Pair beans with grains for a complete amino acid profile.
Why do net carbs matter? Fiber is not digested and absorbed like other carbohydrates, so many people subtract it when tracking ketogenic or low-carb diets. Beans remain moderate in net carbs, so portion control is still important.
Where can I find more detailed nutrition data? The USDA FoodData Central and Harvard T.H. Chan School of Public Health offer evidence-based guidance on legumes and pulses.