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Cooked beans (no liquid) Calories
High in protein and fiber, contains iron and folate
CALORIES
GI
POTASSIUM
FIBER
Cooked beans (no liquid) Nutrition Facts
Selected: 100 g
127
KCAL / 100G
Carbs
22.8g
· 70%
Protein
8.7g
· 27%
Fat
0.5g
· 3%
Fiber
7.4g
Cooked beans (no liquid) Vitamins & Minerals
Vitamins
Folate
130µg · 33% DV
B1
0.21mg · 18% DV
B6
0.13mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
142mg · 20% DV
Iron
3mg · 17% DV
Potassium ⭐
405mg · 12% DV
Magnesium
45mg · 11% DV
Cooked beans (no liquid) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked beans (no liquid) 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 (no liquid) Contain Allergens?
No known major allergens
Which Diets Is Cooked beans (no liquid) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Cooked beans (no liquid) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Cooked beans (no liquid)
Cooked beans (no liquid) — Frequently Asked Questions
Why do cooked beans sometimes cause gas, and how can I reduce it?
Beans contain fermentable carbohydrates that can produce gas in the gut. Soaking, discarding the soaking water, cooking them thoroughly, and increasing portion size gradually can help many people.
How long do cooked beans keep in the fridge?
Cooked beans without liquid usually keep for about 3 to 4 days in a sealed container in the refrigerator. Letting them sit at room temperature for too long increases the risk of spoilage.
Can cooked beans be frozen?
Yes, they freeze well. Store them in portion-sized airtight containers, and reheat thoroughly after thawing for best quality and safety.
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 as part of a post-workout meal.
Why are beans so often eaten with rice?
It is a practical pairing for both taste and satiety. Beans and grains also complement each other nutritionally, making the meal feel more balanced.
Are home-cooked beans different from canned beans?
Home-cooked beans give you more control over texture and salt. Canned beans are convenient, but they can be higher in sodium, and rinsing helps reduce that.
Are cooked beans good for weight management?
They can support fullness because they provide both protein and fibre. That said, weight management still depends on portion size and the overall meal pattern.
Is it okay to eat cooked beans every day?
For most healthy people, yes, if they are well tolerated and fit the overall diet. If you are not used to legumes, increasing intake gradually is usually easier on digestion.
Who should be careful with cooked beans?
People with IBS, sensitive digestion, or legume intolerance may notice more bloating or discomfort. Those with certain kidney conditions may also need personalised advice on portion size and overall mineral intake.
What pairs well with cooked beans for a more balanced meal?
They work well with vegetables, whole grains, and simple sides like salad or yogurt where appropriate. Pairing them with vegetables and moderate-fat foods can make the meal more satisfying without feeling too heavy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.