Every Bean and Legume Ranked by Calories and Protein (2026)

Black beans have 227 calories and 15g of protein per cup, while green peas are the lowest at 62 calories. Soybeans and edamame lead in protein with 28g per cup.

This reference covers the nutritional profiles of various beans and legumes, focusing on calories and protein content per cooked cup. Data is sourced from USDA FoodData Central, chain published nutrition, and manufacturer labels to ensure accuracy.

What Are the Caloric and Protein Values of Beans?

Beans are a type of legume known for their high fiber and protein content. The following table ranks common beans by calories and protein per cooked cup.

Bean (1 cup cooked)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Black beans	227	15	15	41
Kidney beans	225	15	13	40
Pinto beans	210	15	15	45
Navy beans	255	15	10	47
Cannellini beans	225	15	6	39
Chickpeas (garbanzo)	269	14	12	45
Lima beans	216	11	6	39
Black-eyed peas	200	13	11	35

Beans provide a rich source of protein and fiber, making them a nutritious addition to any diet.

What Are the Caloric and Protein Values of Lentils and Peas?

Lentils and peas are also legumes, offering a variety of nutrients, including protein and fiber. The following table ranks these foods by calories and protein per cooked cup.

Bean (1 cup cooked)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Green lentils	230	18	16	40
Red lentils	230	18	15	40
Split peas	231	16	16	40
Edamame	189	18	8	15
Green peas	62	4	4	11
Soybeans	298	28	9	17

Lentils and peas are excellent sources of plant-based protein and fiber, beneficial for health.

Which Bean or Legume Has the Fewest Calories?

Green peas are the lowest in calories among the legumes listed.

1. Green peas (1 cup cooked): 62 kcal
2. Edamame (1 cup cooked): 189 kcal
3. Black-eyed peas (1 cup cooked): 200 kcal
4. Pinto beans (1 cup cooked): 210 kcal
5. Lima beans (1 cup cooked): 216 kcal

Which Bean or Legume Has the Most Protein?

Soybeans and edamame provide the highest protein content among the legumes.

1. Soybeans (1 cup cooked): 298 kcal
2. Split peas (1 cup cooked): 231 kcal
3. Green lentils (1 cup cooked): 230 kcal
4. Red lentils (1 cup cooked): 230 kcal
5. Edamame (1 cup cooked): 189 kcal

How to Track Beans and Legumes Calories Accurately

Estimating calories and protein in beans and legumes can be challenging due to variations in preparation and serving sizes. Nutrola is an AI nutrition tracking app that identifies beans and legumes from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every cracker ranked by calories, every dried fruit ranked by calories, and every nut butter ranked by calories.

How We Calculated These Numbers

Data was compiled from USDA FoodData Central, chain published nutrition information, and manufacturer labels. Each entry reflects values for one cup of cooked beans or legumes, with calories rounded to the nearest 5 or 10, and macronutrients rounded to whole grams. Figures are compiled from Nutrola's food database, which is anchored to USDA FoodData Central, chain published data, and manufacturer labels.

Frequently Asked Questions (FAQ)

What is the protein content of chickpeas?

Chickpeas contain approximately 14 grams of protein per cooked cup, making them a good source of plant-based protein.

How many calories are in a cup of black beans?

A cup of cooked black beans contains about 227 calories, providing a nutritious option for meals.

Are lentils high in protein?

Yes, lentils are high in protein, with both green and red lentils offering around 18 grams per cooked cup.

What is the fiber content of navy beans?

Navy beans provide about 10 grams of fiber per cooked cup, contributing to a healthy digestive system.

Which legume has the lowest calorie count?

Green peas have the lowest calorie count among legumes, with only 62 calories per cooked cup.

How do soybeans compare in protein to other legumes?

Soybeans are one of the highest protein legumes, containing 28 grams of protein per cooked cup, surpassing most other beans.

Key Takeaways

• Black beans have 227 calories and 15g protein per cup.
• Green peas are the lowest calorie legume at 62 calories.
• Soybeans offer the highest protein content at 28g per cup.
• Chickpeas provide 14g of protein and 269 calories.
• Navy beans have 255 calories and 15g of protein.
• Lentils are a great source of protein, with 18g per cup.