Nutrition FActs

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
Great Northern 104 7 0.4 19 6 2 346
Navy 127 8 0.6 24 10 - 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