Beans and legumes are among the most affordable, nutrient-dense foods you can add to your plate. This bean calorie calculator helps you quickly estimate the calories, protein, carbohydrates, and fiber in cooked beans and lentils based on your actual serving size. Whether you’re tracking macros, planning a vegetarian meal, or just curious about portion sizes, this tool turns a handful of numbers into a clear nutrition snapshot.
Choose from ten common varieties — from black beans and chickpeas to edamame and mung beans — then enter your serving in grams, ounces, or approximate cups. You can also set the number of servings and add optional cooking fat to get a more realistic total. The results update instantly, showing both the full batch and per-serving values.
All nutrition figures are based on cooked (boiled) beans without added salt or fat, using standard USDA reference data. Because actual values vary slightly by brand, preparation method, and moisture content, treat the output as a reliable estimate rather than a lab-tested number.
🌱 Bean Calorie Calculator
Estimate calories and macros for your favorite cooked beans
How the Math Works
Every bean variety in this calculator has a set of nutrition values per 100 grams of cooked, boiled beans. The tool multiplies those per-100g values by your total serving weight (converted to grams) to get the full batch totals, then divides by the number of servings for per-portion numbers.
Formula: Total grams = serving size × unit factor × number of servings
Calories = (bean calories per 100g × total grams ÷ 100) + added fat calories
Unit factors used: 1 g = 1 g, 1 oz = 28.35 g, 1 cup ≈ 160 g of cooked beans. The cup value is an average; actual cup weight can range from 150–180 g depending on bean size and how tightly they are packed.
Worked Examples
Example 1: 1 cup of chickpeas (160 g), 1 serving, no added fat.
Calories = 164 × 1.6 = 262 kcal; protein 14.2 g; carbs 43.8 g; fiber 12.2 g.
Example 2: 100 g of lentils, 2 servings, plus 1 tbsp olive oil (120 kcal).
Total calories = (116 × 2) + 120 = 352 kcal; per serving = 176 kcal. Protein 18 g total, 9 g per serving.
Tips for Accurate Tracking
- Weigh cooked beans on a kitchen scale for the most accurate portion control.
- Rinse canned beans to lower sodium; the values here are for unsalted cooked beans.
- If using canned beans, calories are similar but sodium is higher — drain and rinse first.
- Add fat sparingly; 1 tablespoon of oil adds about 120 kcal.
- Pair beans with whole grains like rice or corn for a complete protein profile.
- Beans keep well in the fridge for 4–5 days, making them great for meal prep.
Nutrition Reference Table (per 100 g Cooked)
| Bean Type | Calories | Protein (g) | Carbs (g) | Fiber (g) |
|---|---|---|---|---|
| Black Beans | 132 | 8.9 | 23.7 | 8.7 |
| Chickpeas | 164 | 8.9 | 27.4 | 7.6 |
| Kidney Beans | 127 | 8.7 | 22.8 | 6.4 |
| Pinto Beans | 143 | 9.0 | 26.2 | 9.0 |
| Navy Beans | 140 | 8.2 | 26.1 | 10.5 |
| Great Northern Beans | 118 | 8.3 | 21.0 | 7.0 |
| Lima Beans | 115 | 7.8 | 20.2 | 7.0 |
| Lentils | 116 | 9.0 | 20.1 | 7.9 |
| Edamame | 121 | 11.9 | 8.9 | 5.2 |
| Mung Beans | 105 | 7.0 | 19.2 | 7.6 |
Frequently Asked Questions
Are these values for dried or cooked beans? They are for cooked (boiled) beans. Dried beans have about three times more calories per gram because the water is removed.
Why does my cup of beans weigh more than 160 g? Bean size and packing vary. A cup can range from 150–180 g; using a scale is more reliable.
Do canned beans have the same calories? Yes, calories are very similar, but canned beans often contain added sodium. Rinsing can reduce sodium by up to 40%.
Can I use this for other legumes? The list covers the most common varieties. For others, choose the closest match or use the lentil option as a general reference.
How accurate is this calculator? It provides a reliable estimate based on USDA reference data. Actual values vary by brand, cooking method, and moisture content.
Want to focus on protein? Check out our bean protein calculator for a protein-specific breakdown.