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Cooked brown beans Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked brown 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 12.6 g of fiber. Its 221 µg of Folate covers 55% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Cooked brown beans Nutrition Facts
Selected: 1 cup (medium) · 170 g
216
KCAL / 170G
Carbs
38.8g
· 14% DV
Protein
14.8g
· 30% DV
Fat
0.9g
· 1% DV
Fiber
12.6g
· 45% 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%
Cooked brown beans nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.4 mg | 0% |
| Total carbohydrate | 38.8 g | 14% |
| Fiber | 12.6 g | 45% |
| Protein | 14.8 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Cooked brown beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 216 kcal |
| 1 tablespoon (small) | 15 g | 19 kcal |
| 0.25 cup (small) | 43 g | 55 kcal |
| ½ cup (half) | 85 g | 108 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (medium) | 150 g | 191 kcal |
| 1.5 cup (large) | 255 g | 324 kcal |
| 2 cup (extra large) | 340 g | 432 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Cooked brown beans
What do cooked brown beans taste like?
Cooked brown beans have a mild, earthy flavor and a creamy interior with a tender skin. Their taste is neutral enough for soups and stews, but they also work in salads when dressed with herbs, vinegar, or citrus.
How do you season cooked brown beans?
Cooked brown beans take well to onion, garlic, tomato, bay leaf, paprika, and herbs such as thyme or parsley. Add acidic ingredients like lemon or vinegar near the end so you can adjust the flavor without masking the beans.
Can cooked brown beans replace kidney beans in a recipe?
Yes, cooked brown beans can replace kidney beans in many soups, stews, and salads. They are generally softer and milder, so stir them in gently and shorten the simmering time to keep them from breaking apart.
How do you make a salad with cooked brown beans?
For a simple salad, toss cooked brown beans with chopped onion, tomato, parsley, olive oil, and lemon juice. Let the dressing sit with the beans briefly so they absorb the flavor, then add delicate greens just before serving.
Can you make burgers with cooked brown beans?
Yes, cooked brown beans can form the base of bean burgers. Mash most of the beans, leave some whole for texture, and combine them with seasoning and a binder such as oats or egg; chill the patties before cooking so they hold together.
Why do cooked brown beans turn mushy?
Cooked brown beans turn mushy when they are simmered too long, stirred vigorously, or reheated repeatedly. Add already-cooked beans near the end of a recipe and warm them gently; for salads, drain them well and handle them carefully.
How do you thicken soup with cooked brown beans?
Mash a portion of cooked brown beans and stir it back into the soup. The beans add body without needing cream or flour; blend them with a little broth first if you want a smoother, lump-free texture.
Can cooked brown beans be eaten straight from the can?
Yes, canned cooked brown beans are ready to eat once opened, though rinsing and draining them can remove some of the packing liquid and excess salt. Heat them for hot dishes or add them directly to a cold salad.
Do cooked brown beans need to be rinsed before adding them to a recipe?
Rinse cooked brown beans if they are canned and you want a cleaner flavor or less salty packing liquid. Home-cooked beans do not need rinsing after cooking; drain them only when the recipe calls for it.
Are cooked brown beans a good choice for people with diabetes?
Cooked brown beans can fit into meals for people with diabetes because their fiber and protein help make a meal more filling, but they also contain carbohydrates. Pair a measured portion with vegetables and protein, and follow your individual blood-glucose plan.
Cooked brown beans Vitamins & Minerals
Vitamins
Folate
221µg · 55% DV
B1
0.27mg · 23% DV
B6
0.2mg · 12% DV
Biotin
3.57µg · 12% DV
Minerals
Copper
0.43mg · 48% DV
Phosphorus
250mg · 36% DV
Manganese
0.77mg · 33% DV
Iron
3.57mg · 20% DV
Potassium ⭐
605mg · 18% DV
Sodium
3.4mg · 0% DV
Cooked brown beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked brown beans
To burn the 216 calories in 1 cup (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cooked brown beans?
Cooked brown beans are dried brown beans simmered in water until tender. They can be served simply as a side or folded into soups, stews and salads; in Turkey, they also work in the style of a tomato-based bean stew, often served with rice and pickles.
Their centres are soft and substantial, with skins that may retain a little bite. Season them with onion, garlic, herbs or spices, or dress them with olive oil and lemon for a salad. They provide plant protein and fibre, with 7.4 g of fibre per 100 g. For a lighter meal, keep added oil modest and pair a bowl with plenty of vegetables.
How Nutritious Is Cooked brown beans?
Nutrient density
High
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
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.
Is Cooked brown 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 brown beans Contain Allergens?
No known major allergens
Which Diets Is Cooked brown 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 brown beans Fat Profile
SATURATED
0.19g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.46g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.