1 cup (medium) of Boiled Beans (170 g) has 216 calories. That works out to 127 calories per 100 g. It contains 38.8 g of carbs, 14.8 g of protein, 0.9 g of fat and 10.9 g of fiber. Its 221 µg of Folate covers 55% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.

What is Boiled Beans?

Boiled beans are dried beans simmered in water until tender; the variety determines their size, colour and firmness. Their mild, earthy flavour and soft, slightly starchy texture make them easy to season and use in many kinds of cooking. They are a familiar staple in cuisines around the world, rather than a dish tied to one particular origin.

Serve them warm or chilled in salads, add them to soups and stews, or pair them with rice, vegetables and herbs. They provide plant protein and fibre, with 8.7 g of protein per 100 g. For a lighter meal, toss them with lemon, fresh herbs and crunchy vegetables, or simply season the cooking liquid and serve as a side.

Boiled Beans Nutrition Facts

Selected: 100 g

127

KCAL / 100G

Carbs

22.8g

· 8% DV

Protein

8.7g

· 17% DV

Fat

0.5g

· 1% DV

Fiber

6.4g

· 23% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 70% · Protein 27% · Fat 3%

Boiled Beans Vitamins & Minerals

Vitamins

Folate

130µg · 33% DV

0.21mg · 18% DV

0.13mg · 8% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

140mg · 20% DV

Iron

2mg · 11% DV

Potassium ⭐

381mg · 11% DV

Magnesium

43mg · 10% DV

How Nutritious Is Boiled Beans?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

70/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Boiled Beans Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Boiled Beans

To burn the 127 calories in 100 g:

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Boiled Beans Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Boiled Beans Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Boiled Beans Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Boiled Beans Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.14g

⚖️

Omega 6:3 ratio 4.3:1

Above the ideal 4:1 (4.3:1).

Compare Boiled Beans

🫘vs🥣

Boiled Beans vs Green Lentils (Boiled)11 kcal more per 100 g

→🫘vs🌱

Boiled Beans vs Edamame6 kcal more per 100 g

→🫘vs🫘

Boiled Beans vs White BeansSame calories per 100 g

→🫘vs🍲

Boiled Beans vs Bean Stew with Meat7 kcal more per 100 g

→

Foods Similar to Boiled Beans

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Boiled Beans

How do you make boiled beans from dried beans?

To make boiled beans, rinse dried beans, cover them with fresh water, and simmer until tender. Soaking them beforehand shortens cooking time. Add salt near the end so the skins are less likely to stay firm.

Do dried beans need soaking before making boiled beans?

No, soaking is not essential, but it helps dried beans cook more evenly and often faster. If you soak them overnight, drain and rinse them before cooking in fresh water.

How long do boiled beans take in a pressure cooker?

Boiled beans cook faster in a pressure cooker, especially if the dried beans were soaked first. The exact time varies with the bean variety, age, and cooker, so follow your appliance’s instructions and check that the beans are tender.

Why do the skins split on boiled beans?

The skins on boiled beans often split when they are cooked too vigorously, stirred repeatedly, or made from older beans. Keep the water at a gentle simmer and move the pot carefully rather than stirring the beans.

Should you drain the water from boiled beans?

No, you do not always need to drain boiled beans. Their cooking liquid can add body to soups and stews; drain and rinse the beans if you prefer a cleaner, milder taste. Discard soaking water before cooking.

How long do boiled beans last in the fridge?

Boiled beans keep for about 3–4 days in a covered container in the refrigerator. Cool and refrigerate them promptly rather than leaving them at room temperature; discard them if they develop an unusual smell or texture.

Can you freeze boiled beans?

Yes, boiled beans freeze well. Freeze them drained or with a little cooking liquid in airtight portions, then thaw them in the refrigerator or add them straight to soups and stews.

Can you eat boiled beans cold?

Yes, you can eat boiled beans cold once they have been cooked and safely chilled. They work well in salads with vegetables, herbs, and a vinaigrette; refrigerate leftovers promptly after serving.

How can you make boiled beans less likely to cause gas?

Soaking dried beans, discarding the soaking water, and cooking them until fully tender may reduce gas for some people. Start with a modest serving if you are not used to beans, since their fermentable carbohydrates can cause bloating.

What can you make with leftover boiled beans?

Leftover boiled beans can go into soups, salads, bean dips, or tomato-based stews. Add them near the end of cooking when a recipe already contains liquid, so they warm through without breaking apart.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026