Bean Nutrition Facts
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Bean Nutrition
The U.S. Dietary Guidelines for Americans recommends eating about 3 cups of legumes, including beans, per week. If you eat about ½ cup of beans every day, you’ll meet the weekly Dietary Guidelines for legumes. USDA MyPlate guidelines count beans as both a vegetable and a plant-based protein source, and so it is not hard to put more beans in your diet.
Bean Nutrition Facts
Data based on ½ cup servings of beans that have been cooked from the dry form and drained of cooking liquid. Canned beans will contain more sodium. Based on The Bean Institute
| TYPE OF BEAN | CALORIES | PROTEIN (G) | FAT (G) | TOTAL CARB. (G) | DIETARY FIBER (G) | SODIUM (MG) | POTASSIUM (MG) |
|---|---|---|---|---|---|---|---|
| Black | 114 | 8 | 0.5 | 20 | 8 | 1 | 305 |
| Cranberry | 120 | 8 | 0.4 | 22 | 9 | 1 | 342 |
| Navy | 127 | 8 | 0.6 | 24 | 10 | 0 | 354 |
| Pinto | 122 | 8 | 0.6 | 22 | 8 | 1 | 373 |
| Light Red Kidney | 112 | 8 | 0.4 | 20 | 7 | 2 | 357 |
| Dark Red Kidney | 109 | 8 | 0.2 | 19 | 8 | 4 | 335 |
| White Kidney | 124 | 9 | 0.3 | 22 | 6 | 5 | 502 |
| Small Red | 110 | 6 | 0.5 | 19 | 6 | 1 | 371 |