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Cooked dry beans Calories
High in protein and fiber, rich in iron and folate
CALORIES
GI
POTASSIUM
FIBER
Cooked dry 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 dry beans Vitamins & Minerals
Vitamins
B1
0.21mg · 18% DV
Folate
39µg · 10% DV
B6
0.15mg · 9% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
142mg · 20% DV
Iron
3mg · 17% DV
Potassium ⭐
403mg · 12% DV
Magnesium
45mg · 11% DV
Cooked dry beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked dry 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 dry beans Contain Allergens?
No known major allergens
Which Diets Is Cooked dry 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 dry beans Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
Foods Similar to Cooked dry beans
Cooked dry beans — Frequently Asked Questions
How can I make cooked dry beans less likely to cause gas?
Soaking dry beans overnight, discarding the soaking water, and cooking them thoroughly in fresh water may reduce symptoms for some people. Starting with small servings and eating beans regularly can also help the gut adapt to their fibre and fermentable carbohydrates.
Why do dry beans sometimes stay hard after cooking?
Old beans, very hard water, or insufficient cooking time can leave beans firm. Add acidic ingredients such as tomatoes, vinegar, or lemon after the beans have started to soften, as acidity can slow softening.
When should salt be added to dry beans?
Adding salt toward the end of cooking makes it easier to control the final seasoning. Acidic ingredients and older beans are more common reasons for tough beans, but late salting is still a useful kitchen habit.
How long do cooked dry beans keep in the refrigerator?
Cool cooked beans promptly, store them in a shallow covered container, and generally use them within 3 to 4 days. Do not keep beans that have been left at room temperature for more than two hours.
Can cooked dry beans be frozen?
Yes. Divide cooled cooked beans into meal-sized portions and freeze them in airtight containers or freezer bags. Thaw them in the refrigerator when possible and reheat until piping hot.
What should I eat with dry beans for a more balanced meal?
Pairing beans with rice, bulgur, or whole-grain bread provides complementary amino acids and makes a satisfying plant-based meal. A salad with peppers, parsley, or lemon can help support absorption of the plant-based iron in beans.
Can dry beans replace meat in a meal?
Dry beans provide plant protein and fibre, but they do not naturally provide vitamin B12 and they contain a form of iron that is less readily absorbed than the iron in meat. People avoiding meat should include a varied diet and ensure a reliable source of vitamin B12.
Are dry beans better before or after a workout?
Because beans are filling and fibre-rich, eating a large serving immediately before intense exercise may cause bloating in some people. They often work better as part of a meal after training or several hours before exercise, alongside grains and vegetables.
Is it bad to eat dry beans at night?
Eating beans at night is not inherently harmful, but they may trigger gas, bloating, or reflux in sensitive people. A smaller serving and finishing the meal well before lying down may be more comfortable.
Who should be cautious with dry beans?
People with irritable bowel syndrome or ongoing digestive sensitivity may need to adjust serving sizes because beans can worsen gas and abdominal discomfort. Those with kidney disease who have been prescribed potassium, phosphorus, or protein limits should follow their individual nutrition plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.