Calories in 1 Cup of Cooked Beans

Cooked beans are a staple in many cuisines — packed with plant-based protein, fiber, and complex carbohydrates. Whether you’re eating black beans, pinto beans, or a homemade mixed blend, the calorie content per cup is fairly consistent, with some variation depending on the type.

How Many Calories Are in One Cup of Cooked Beans?

On average, 1 cup of cooked beans (about 170–180g) contains 200–240 calories. This includes boiled or pressure-cooked beans with no added fat or sauce.

Here’s a breakdown by popular types:

• Black beans (1 cup cooked): ~225 kcal
• Pinto beans (1 cup cooked): ~245 kcal
• Kidney beans (1 cup cooked): ~215 kcal
• Mixed beans (1 cup cooked): ~220–230 kcal depending on blend
• Homemade beans (plain): usually within the same range, unless cooked with lard or oil

If you’re tracking closely, ½ cup of beans equals roughly 110–120 kcal, making it easy to portion throughout the day.

Macronutrients in 1 Cup of Cooked Beans

Besides being moderately calorie-dense, beans are incredibly nutritious:

• Protein: ~13–15g
• Carbohydrates: ~40g
• Fiber: ~12–15g
• Fat: ~0.5–1g

For example, 1 cup of black beans provides about 15g protein, 40g carbs, and no cholesterol, making it an excellent option for vegetarians and vegans.

Is 1 Cup of Beans a Day Too Much?

For most healthy adults, 1 cup of beans per day is not too much — in fact, it aligns with dietary recommendations for fiber and plant-based protein. Beans support heart health, gut health, and blood sugar stability. However, if you’re not used to high-fiber foods, start with smaller amounts to avoid digestive discomfort.

Cooked beans are a nutrient-dense food, offering an excellent balance of calories, complex carbs, and protein. One cup gives you around 220 calories and 15g of protein, making it ideal for both weight control and muscle support — especially in plant-based diets.