Actually, beans are high in calories. Soybeans have the most calories, containing 300 calories per serving, while fava beans have the fewest calories.
How many calories are in beans?
Actually, beans are high in calories, as they’re pretty high in carbs. They contain up to 47 g of carbs per serving!
Moreover, certain beans, such as soybeans, have many calories, as they’re high in fat as well. Fat is the most calorie-dense macronutrient. 1 g of fat has 9 calories, while 1 g of carbohydrate or protein has only 4 calories.
| calories per 100g | calories per serving | |
| soybeans | 172 | 296 |
| chickpeas | 164 | 270 |
| navy beans | 140 | 255 |
| pink beans | 149 | 252 |
| pinto beans | 143 | 245 |
| lentils | 116 | 230 |
| tofu | 270 | 230 |
| kidney beans | 127 | 225 |
| lima beans | 115 | 216 |
| fava beans | 110 | 187 |
Soybeans have the most calories as compared to other common beans. A serving of soybeans contains almost 300 calories. Tofu is high in calories as well. It contains 57% more calories per 100g than soybeans! A small 3-oz serving of tofu has about 230 calories.
Chickpeas are the second most calorie-dense beans.
Lentils, kidney, and lima beans have about 22% fewer calories per serving than soybeans.
Fava beans have the fewest calories, though. A serving has fewer than 190 calories. Almost 37% fewer calories than a serving of soybeans!
Are beans good for weight loss?
Although, beans are high in calories, people who want to lose weight should consume them. Eating beans won’t make you fat.
Above all, beans are among the richest foods in dietary fiber and plant-based protein. Therefore, they have a huge satiating effect, helping us consume fewer total calories in a day. Foods high in fiber and protein are the most filling ones. On the contrary, foods high in fat can’t control cravings or hunger.[2]
Actually, a diet high in beans helps maintain a healthy body weight and reduce waist circumference.[3]
Should I eat beans regularly?
Beans are among the healthiest foods you can eat. They’re packed with minerals like calcium, potassium, magnesium, iron, and zinc. Most noteworthy, they’re rich in polyphenols, which have powerful antioxidants properties.
Long-term consumption of beans may lower LDL-cholesterol, and systolic blood pressure. It may reduce the risk of heart disease and diabetes as well.[4]
Also, beans may reduce the risk of certain cancers, like colon cancer![5]
As beans are low in sugars, even people with diabetes can consume small amounts. Beans contain nutrients which help control blood sugar.
