Beans are one of the most affordable, nutrient-dense foods you can put on a plate. A half-cup of cooked beans delivers plant-based protein, slow-digesting carbohydrates, and a serious amount of dietary fiber — usually 6 grams or more. But exact numbers vary by variety, and if you are tracking calories, carbs, or planning meals, those differences matter.
This Beans Nutrition Calculator lets you choose from popular varieties — black beans, kidney beans, pinto beans, chickpeas, navy beans, lentils, cannellini, and edamame — then enter your actual serving size in grams, ounces, cups, or tablespoons. It instantly estimates calories, protein, net carbs, fiber, sugar, and fat for that portion.
Whether you are following a vegetarian meal plan, counting macros, or just trying to eat a little better, this tool gives you a clear, practical nutrition snapshot for every serving.
🫘 Choose your bean
Serving size
📊 Nutrition breakdown
How to Use This Tool
Pick a bean variety from the dropdown — the nutrition values behind each option are stored per 100 g of boiled beans cooked without added salt, fat, or seasoning. Next, enter your serving size in grams, ounces, cups, or tablespoons. The preset buttons are handy shortcuts: 100 g is the standard reference portion, ½ cup (about 80 g) matches a typical restaurant side, 1 cup (about 160 g) is a full cooked portion, and 1 can (drained) approximates the drained bean weight of a standard 15 oz tin at roughly 240 g. Press Calculate to see calories, protein, total carbs, fiber, net carbs, sugar, fat, and the percent Daily Value (%DV) for protein and fiber based on a 2,000 kcal reference diet (50 g protein and 28 g fiber per day).
The Math Behind the Numbers
Every serving is first converted to grams, then scaled against the 100 g reference values. If you enter 0.5 cup of black beans, the tool computes 0.5 × 160 = 80 g and multiplies every per-100 g nutrient by 0.8. Net carbs are simply total carbs minus fiber, because fiber is not digested into blood glucose the way starch and sugars are. Percent daily values divide the nutrient in your serving by the daily reference amount and multiply by 100 — so 8.7 g of fiber in 100 g of black beans becomes 31% DV (8.7 ÷ 28 × 100).
Worked Examples
Example 1 — Lentils for lunch. You scooped ¾ cup of cooked brown lentils, which is 0.75 × 160 = 120 g. Lentils provide 116 kcal and 9.02 g protein per 100 g, so your bowl delivers about 139 kcal, 10.8 g protein, 9.5 g fiber, and roughly 3.2 g net carbs.
Example 2 — Edamame snack. A 1-cup portion of shelled edamame is about 160 g. At 11.91 g protein per 100 g, that single snack supplies 19.1 g of protein and 8.3 g of fiber — close to 30% of the daily fiber target — for only about 206 kcal.
Example 3 — Chili for a family. A 425 g can of kidney beans, drained to about 240 g, adds roughly 305 kcal, 20.8 g protein, and 15.4 g fiber to the whole pot. Divide by four bowls and the beans alone contribute about 76 kcal per serving.
Tips for Accurate Tracking
- Weigh beans after draining, not before — the packing liquid in canned beans adds weight and skews the numbers.
- Rinse canned beans before weighing; rinsing can cut sodium by up to 40% and brings the values closer to these plain boiled references.
- If you count net carbs, the tool already subtracts fiber for you — no need to adjust the carb number by hand.
- For meal prep, weigh the whole cooked batch and divide by the number of portions so every container has identical nutrition.
Reference: Nutrition per 100 g of Cooked Beans
The table below powers every calculation in this tool. Values are rounded from USDA FoodData Central entries for boiled, unsalted legumes; you can browse the original data, including canned and dried forms with full vitamin profiles, at USDA FoodData Central.
| Variety | Calories | Protein (g) | Carbs (g) | Fiber (g) | Sugar (g) | Fat (g) |
|---|---|---|---|---|---|---|
| Black beans | 132 | 8.9 | 23.7 | 8.7 | 0.3 | 0.5 |
| Kidney beans | 127 | 8.7 | 22.8 | 6.4 | 0.3 | 0.5 |
| Pinto beans | 143 | 9.0 | 26.2 | 8.9 | 0.3 | 0.7 |
| Chickpeas (garbanzo) | 164 | 8.9 | 27.4 | 7.6 | 4.8 | 2.6 |
| Navy beans | 140 | 8.2 | 26.1 | 10.5 | 0.4 | 0.6 |
| Lentils (brown) | 116 | 9.0 | 20.1 | 7.9 | 1.8 | 0.4 |
| Cannellini beans | 139 | 9.7 | 24.9 | 6.3 | 0.4 | 0.5 |
| Edamame (green soybeans) | 129 | 11.9 | 8.4 | 5.2 | 2.2 | 5.2 |
Net carbs for any variety are the carbs column minus the fiber column. The calculator performs this subtraction automatically for the exact serving you entered.
Frequently Asked Questions
Are beans good for weight loss? For most people, yes. Protein and fiber together increase satiety, and bean eaters tend to have lower body weights in observational studies. Watch what you add to the pot — butter, cheese, and cured meats add calories far faster than the beans themselves. For broader dietary guidance, see the Dietary Guidelines for Americans.
Do beans raise blood sugar? Beans have a low glycemic index — usually between 28 and 40 — because their fiber and resistant starch slow digestion. Pairing beans with rice can even flatten the blood sugar response of the meal compared with rice alone.
Why do the results differ from the can label? Commercial labels often round calories to the nearest 5 or 10 kcal and may include added sodium, sugar, or seasonings. This tool uses plain boiled legumes as its reference, so rinsing canned beans brings your numbers much closer.
How much protein is in a typical serving? A ½ cup cooked serving provides roughly 6–9 g of protein depending on the variety. You would need five or six servings to reach 50 g, which is why beans work best alongside grains, dairy, tofu, or a little animal protein in a balanced plate.