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Mixed Beans Calories
Mixed beans are rich in protein, fiber, and a variety of vitamins and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mixed 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, 1 g of fat and 12.8 g of fiber. Its 221 µg of Folate covers 55% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Mixed Beans Nutrition Facts
Selected: 1 cup (medium) · 170 g
216
KCAL / 170G
Carbs
38.8g
· 14% DV
Protein
14.8g
· 30% DV
Fat
1g
· 1% DV
Fiber
12.8g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 26% · Fat 5%
Mixed Beans nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.4 mg | 0% |
| Total carbohydrate | 38.8 g | 14% |
| Fiber | 12.8 g | 46% |
| 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 Mixed Beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 216 kcal |
| 2 tablespoon (chopped) | 30 g | 38 kcal |
| ½ cup (small) | 85 g | 108 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (medium) | 150 g | 191 kcal |
| 1 can (whole) | 240 g | 305 kcal |
| 1.5 cup (large) | 255 g | 324 kcal |
| 1 pack (whole) | 400 g | 508 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Mixed Beans
What beans are usually in Mixed Beans?
Mixed Beans are a combination of bean varieties, and the exact mix can differ. It commonly includes beans such as kidney, black, navy, or pinto beans; check the ingredient list if you need to know which varieties are in a particular product.
Do you need to soak Mixed Beans before cooking?
Yes, soak dry Mixed Beans before cooking to help them cook more evenly and reduce cooking time. Because the beans may vary in size and age, sort through them first and discard any shriveled beans or debris.
How do you cook Mixed Beans so all the beans become tender?
Cook Mixed Beans gently and check the largest beans for tenderness, since varieties and sizes can cook at different rates. If some beans soften sooner, remove them while the firmer ones continue cooking; adding acidic ingredients early can slow softening.
Can you cook Mixed Beans in a pressure cooker?
Yes, soaked Mixed Beans can be cooked in a pressure cooker with enough water to cover them. Follow your cooker’s instructions for beans, and check tenderness after the pressure releases because a mixed batch may not soften uniformly.
Why do the skins split when cooking Mixed Beans?
Mixed Beans skins often split when beans cook too vigorously, are old, or have softened at different rates. Soaking them and simmering gently helps keep more skins intact, though the different varieties in the mix may still cook unevenly.
How do you make a salad with Mixed Beans?
Make a Mixed Beans salad by tossing cooked, cooled beans with chopped vegetables, herbs, and a simple vinaigrette. Add the dressing gently so the beans keep their shape, and chill the salad briefly if you want the flavors to blend.
How long do cooked Mixed Beans last in the fridge?
Cooked Mixed Beans generally keep for three to four days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, bubbling, or a changed texture.
Can you freeze cooked Mixed Beans?
Yes, cooked Mixed Beans freeze well. Cool them, portion them into airtight containers, and freeze; thaw them in the refrigerator or add them directly to soups and stews. Avoid repeatedly thawing and refreezing the same batch.
Do Mixed Beans cause gas, and how can you reduce it?
Yes, Mixed Beans can cause gas because beans contain fermentable carbohydrates. Soaking dry beans and discarding the soaking water, cooking them thoroughly, and increasing your portion gradually may reduce discomfort.
Are Mixed Beans a good choice for people with diabetes?
Yes, Mixed Beans can fit into balanced meals because their fiber and protein help make meals satisfying, but portion size and accompanying foods still affect blood glucose. If you use diabetes medication, discuss your meal plan with your clinician or dietitian.
Mixed Beans Vitamins & Minerals
Vitamins
Folate
221µg · 55% DV
B1
0.31mg · 26% DV
Biotin
3.4µg · 11% DV
B6
0.15mg · 9% DV
Minerals
Copper
0.34mg · 38% DV
Phosphorus
255mg · 36% DV
Manganese
0.68mg · 30% DV
Iron
4.25mg · 24% DV
Potassium ⭐
680mg · 20% DV
Sodium
3.4mg · 0% DV
Mixed Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed 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 Mixed Beans?
Mixed beans are a combination of different bean varieties, such as white beans and kidney beans. They’re usually sold or prepared cooked, and the exact mix can vary. With their plump, tender texture and mild, earthy flavour, they take on dressings and seasonings well.
Across the English-speaking world, use them in bean salads, soups, stews, chilli or grain bowls; they’re also easy to add to a meal in place of some meat. They provide plant protein and fibre, with 7.5 g of fibre per 100 g. For a lighter, fresh-tasting dish, toss them with chopped vegetables, herbs, lemon and a little olive oil.
How Nutritious Is Mixed 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 Mixed 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 Mixed Beans Contain Allergens?
No known major allergens
Which Diets Is Mixed Beans 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
— Not suitable
Low FODMAP
— Not suitable
Mixed Beans Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.