Legumes: Calories, Protein, Fiber & Macros
Legumes are the rare food that scores well on every axis a calorie tracker cares about: meaningful protein, the highest fiber in the database outside of bran, low fat, and a low cost per gram of protein that no meat can match. The table below lists every bean, lentil, and pea in our collection with cooked-serving and per-100g values.
The logging detail that matters here is the same one that trips people up with grains: dried legumes roughly double or triple in weight when cooked. A 100g dry entry logged against a 100g cooked portion overstates your meal substantially. Canned legumes are sold cooked, so log those as-is (drained weight is most accurate). Each food page includes the conversions.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Pinto Beans (cooked) | 1 cup (171g, cooked) | 245143/100g | 15.4g | 44.8g | 1.2g |
| Black Beans (cooked) | 1 cup (172g) | 227132/100g | 15.3g | 40.8g | 0.9g |
| Lentils (cooked) | 1 cup (198g, cooked) | 230116/100g | 17.8g | 39.8g | 0.8g |
| Chickpeas (cooked) | 1 cup (164g, cooked) | 269164/100g | 14.6g | 44.9g | 4.3g |
| Kidney Beans (cooked) | 1 cup (177g, cooked) | 225127/100g | 15.4g | 40.4g | 0.9g |
| Edamame | 1 cup, shelled (155g) | 188121/100g | 18.4g | 13.8g | 8.1g |
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Frequently Asked Questions
Are legumes a complete protein?
Most legumes are low in the amino acid methionine, but pairing them with grains (rice and beans, hummus and pita) completes the profile. The pairing doesn't need to happen in the same meal — the same day is fine.
Why do beans keep me so full?
The combination of fiber, resistant starch, and protein slows digestion more than almost any other food. Per calorie, legumes rank near the top of measured satiety indexes — useful when you're eating in a deficit.
Should I count the liquid in canned beans?
If you drain and rinse, log the drained weight — that's what USDA canned-bean entries usually reflect. If you use the liquid (in a stew, say), the calorie difference is small but the sodium isn't; rinsing cuts sodium by roughly 40%.