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Cooked Beans Calories
Plant protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
Cooked Beans Nutrition Facts
Selected: 100 g
127
KCAL / 100G
Carbs
22.8g
· 70%
Protein
8.7g
· 27%
Fat
0.5g
· 3%
Fiber
6.4g
Cooked Beans Vitamins & Minerals
Vitamins
Folate
130µg · 33% DV
B1
0.21mg · 18% DV
Biotin
2.5µg · 8% DV
B2
0.06mg · 5% DV
Minerals
Phosphorus
142mg · 20% DV
Iron
3mg · 17% DV
Potassium ⭐
403mg · 12% DV
Magnesium
43mg · 10% DV
Cooked Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked 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 Cooked Beans Contain Allergens?
No known major allergens
Which Diets Is Cooked 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
— Not suitable
Low FODMAP
— Not suitable
Cooked Beans Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
Foods Similar to Cooked Beans
Cooked Beans — Frequently Asked Questions
How can I make cooked beans easier to digest?
Soaking dried beans well, discarding the soaking water, and cooking them thoroughly can reduce some compounds linked with gas. Some people also tolerate them better with spices like cumin, fennel, or ginger.
How long do cooked beans keep in the fridge?
If cooled promptly and stored in a sealed container, cooked beans are generally best eaten within 3–4 days. Leaving them at room temperature for too long increases the risk of spoilage.
Can cooked beans be frozen?
Yes, cooked beans freeze well in portions. After thawing they may be a little softer, but they still work well in soups, stews, and mashed or blended dishes.
Why are beans often eaten with rice?
It is a filling, practical pairing with complementary texture and flavor. Legumes and grains eaten together can also help support overall protein quality across the day.
Are cooked beans better before or after a workout?
Because they are rich in fibre, they may feel heavy right before exercise for some people. They are often better a few hours before training or after exercise as part of a balanced meal.
What is the practical difference between canned beans and home-cooked beans?
Both can be nutritious choices; the main differences are usually sodium, texture, and convenience. Canned beans are useful for speed, and rinsing them can help reduce excess salt.
Is it okay to eat cooked beans every day?
Yes, they can be part of a healthy daily diet when portions fit your overall intake and meals stay varied. If you are not used to legumes, increasing the amount gradually may be more comfortable.
Does discarding the soaking or cooking water remove too much nutrition?
Some water-soluble compounds are lost, but the trade-off may be easier digestion for many people. In practice, regular intake and proper cooking matter more than this small loss.
Do cooked beans cause weight gain if eaten at night?
Eating beans at night does not have a unique fattening effect by itself; total daily intake matters more. If you eat them late, a lighter preparation may feel more comfortable than a very heavy, fatty dish.
Who should be careful with cooked beans?
People with IBS, very sensitive digestion, or a history of strong bloating with legumes may do better with small portions first. Those with kidney disease or other medical conditions that affect mineral or protein intake should follow professional advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.