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Healthy Diet Plans >>  Calories >>  Beans

Calories In Beans

Beans are a healthy and an important vegetable to include in our daily diets. They have been known to man for centuries and are regarded as the longest cultivated plant in the history of mankind. Beans are an important source of protein, especially for vegetarians. Brazil, India, and China are the leading producers of beans in the world. Here are a few interesting facts on beans:

  • Calories in a beans = 700 calories.
    This is from one cup of Adzuki beans. None of these calories come from the fat content of the beans.
  • Nutrients in beans are many. First and foremost, it is a great source of protein. These proteins provide the body with important amino acids that are vital for nourishing and aiding muscle development.
  • Beans have a high fiber content that provides roughage for the body and also helps to prevent against heart disease and diabetes.
  • Beans have abundant calcium and potassium; important minerals needed by the body for healthy bones and to reduce blood pressure.
  • Nutritional details of beans include significant amounts of fiber. One cup of cooked beans can include between 9 to 13 grams of fiber. One cup of beans can also provide about 260 to 265 mcg of folate, an important vitamin that is important for a healthy body.

Calories In Green Beans

Green beans, also known as string beans in America or French beans in Britain, are filled with important nutrients and are considered to be very healthy. Despite their green color, they contain a good amount carotene, similar to other vegetables like carrots. This means that consuming beans is also good for the eyes. Listed below are few nutritional facts about green beans:

  • Calories in a green beans = 34. This is for one cup of raw green beans.
  • Total fat = 0 grams
  • Protein = 2 grams
  • Dietary fiber = 3.7 grams
  • Calcium = 40.7 mg
  • Phosphorous = 41.8 mg
  • Potassium = 230 mg
  • Folate = 40.7 mcg

Nutrition facts of green beans suggest that it is a great source of protein, calcium, potassium, and folate. It is also rich in dietary fiber.

Calories In Black Beans

Black beans are also a variety of bean and belong to the legume family. Nutritional content of black beans indicate that it is rich in dietary fiber, protein, calcium, and folates. It is also low in cholesterol, sodium, and saturated fat. Following are a few more facts about black beans:

  • Calories in a black beans = 227. This is one for one cup of black beans, cooked/boiled without salt. It weighs around 172 grams.
  • Total fat = 1 gram
  • Dietary fiber = 15 grams
  • Protein = 15.2 grams
  • Calcium = 46.4 mg
  • Potassium = 611 mg

Calories In Pinto Beans

Pinto beans are pale pink beans with streaks of red in them. Pinto is the Spanish word for ‘painted’. They are usually available throughout the year, either canned or dried. Nutritional composition of pinto beans is similar to other beans. They are rich in dietary fiber, protein, calcium, and folates, and low in cholesterol, sodium and saturated fat. Listed below is some nutritional data on pinto beans:

  • Calories in a pinto beans = 245. This is one for one cup of pinto beans, cooked/boiled without salt. It weighs around 170 to 172 grams.
  • Total fat = 1.1 grams
  • Dietary fiber = 15 grams
  • Protein = 15 grams
  • Folate = 294 mcg
  • Calcium = 78.6 mg
  • Phosphorous = 251 mg

Calories In Baked Beans

Baked beans are a popular food item in the West. Recently, they have gained popularity as an effective way to lose weight. Nutritional breakdown of baked beans indicate that it is high in protein and has few calories.

  • Calories in a baked beans = 266. This is one for one cup of canned baked beans without salt. It weighs around 250 to 253 grams.
  • Total fat = 1 gram
  • Dietary fiber = 14 grams
  • Protein = 12 grams
  • Folate = 60.7 mcg
  • Calcium = 126 mg
  • Phosphorous = 263 mg

Properties Of Beans And Its Health Benefits

Beans are known to be a high source of protein. They contain negligible fat, sodium, and cholesterol. Health benefits of beans include a good amount of dietary fiber. It also contains important minerals like calcium (for bone health) and potassium (for overall health). It is rich in folates, which help in keeping a healthy heart and preventing cancer. Folates are also very important for women of childbearing ages and those in early stages of pregnancy.

Side Effects Of Beans

Beans are good for the health and have many benefits. However, eating too much of them can also cause uneasiness and indigestion. Side effects of beans include flatulence and constipation. As beans contain a lot of dietary fiber, it makes it harder to digest and can cause painful cramping and even constipation. Drinking a lot of fluids can help with digesting it better.

Tips On Beans Intake

Here are a few tips for bean intake:

  • Recommended quantity of beans intake? The recommended quantity is about half a cup per day.
  • When to consume beans? This depends on each individual, their lifestyle and dietary intake.
  • Healthy ways to eat beans? Beans are best consumed fresh. Frying them will only increase the calorie count. Grilled and boiled are good ways to eat them.
  • Quality of beans? The fresher the beans, the better it is. While buying dry versions, take care to ensure no moisture or insect damage.

Storage tips – Fresh produce should be refrigerated and consumed within the stipulated time. Dried beans need to be stored in airtight containers, in a cool, dark and dry place.

Submitted on January 16, 2014