Calories in Beans and
We used the USDA Nutrition Database to calculate the calories
in beans, peas, and lentils for the chart below. We ignored items
made with processed soy. We included traditional soy products like
tofu and tempeh. We were amazed at how many different legumes and
legume products we found. We are big bean lovers, but a few
types of beans were totally new to us.
other Legumes with this Chart
These beautiful beans are Christmas limas
You will see that most beans' calorie content falls in the range of 30 - 40 calories per
ounce, which is fine for our vegan weight loss plan.
Chickpeas (garbanzos) are a tad bit higher because they contain a
little more natural fat.
Soy bean calories are even higher because they are about 40%
fat, and that increases their calorie density.
Peanuts are also legumes, but their nutrition profile is more
like that of nuts. Their calorie density is off the charts: 166
calories per ounce of dry roasted peanuts.
The calories in beans and other legumes
In the chart below, the calorie density numbers are for
mature dried beans, cooked in water until tender. Canned beans would
have a similar calorie density. Sprouted beans (not listed here) would
have a lower calorie density because they contain less starch and more
water. For an explanation of calorie density, see this information on the calorie content of foods.
|tofu, soft||17||kidney beans||36|
|tofu, firm||20||lima beans, baby||36|
|tofu, regular||22||french beans||37|
|green peas||24||cranberry (roman)||39|
|mung beans||30||white beans, large||39|
|mungo beans||30||white, small (navy)||40|
|broadbeans (fava)||31||pinto beans||41|
|cowpeas (blackeyes)||33||yellow beans||41|
|great northern||33||pink beans||42|
|hyacinth beans||33||winged beans||42|
|lima beans, large||33||soy beans, cooked||49|
|pigeon peas||34||soy beans, dry roasted||128|
|adzuki beans||36||peanuts, dry roasted||166|