Calories in beans, lentils and soy foods
Beans, lentils, chickpeas and soy foods combine carbohydrate with a substantial amount of plant protein and more fibre than almost any other food group. Cooked beans and lentils typically land between 90 and 165 kcal per 100 g; soy foods such as tofu and edamame have less carbohydrate and more protein and fat.
Typical traits of beans, lentils and soy foods
- Protein and carbohydrate together. Cooked pulses deliver roughly 7–10 g of protein alongside 20–27 g of carbohydrate per 100 g.
- Exceptionally high in fibre. A cup of cooked black beans, pinto beans or lentils provides around half of the daily fibre reference.
- The main protein source in plant-based diets. Tofu, edamame and lentils are the go-to swaps for meat, and soy protein is a complete protein.
- Filling for the energy. The fibre and protein make beans and lentils slow to digest, with a modest effect on blood sugar.
- Watch processed versions. Hummus, refried beans and baked beans add oil, sugar or salt, so check the label rather than assuming plain-bean values.
Where the energy comes from
Averaged across the 12 legumes below, most of the energy comes from carbohydrate. The bar shows the average share contributed by each macronutrient (4 kcal per gram for protein and carbohydrate, 9 for fat, 7 for alcohol).
Top 5 rankings
The highest and lowest legumes for the figures people compare most. Every name links to the full nutrition breakdown.
Lowest in calories
per 100 g
- Refried beans90 kcal
- Baked beans94 kcal
- Black-eyed peas116 kcal
- Lentils116 kcal
- Edamame121 kcal
Calorie table: all 12 legumes
Energy in kcal and kJ with protein, carbohydrate, fat and fibre. Lowest: Refried beans at 90 kcal; highest: Hummus at 237 kcal per 100 g.
| Food | kcal | kJ | Protein g | Carbs g | Fat g | Fibre g |
|---|---|---|---|---|---|---|
| Baked beans Canned, plain or vegetarian | 94 | 393 | 4.8 | 21.1 | 0.4 | 4.1 |
| Black beans Cooked, boiled, without salt | 132 | 552 | 8.9 | 23.7 | 0.5 | 8.7 |
| Black-eyed peas Cooked, boiled, without salt | 116 | 485 | 7.7 | 20.8 | 0.5 | 6.5 |
| Cannellini beans White beans, cooked, boiled, without salt | 139 | 582 | 9.7 | 25.1 | 0.3 | 6.3 |
| Chickpeas Cooked, boiled, without salt | 164 | 686 | 8.9 | 27.4 | 2.6 | 7.6 |
| Edamame Frozen, prepared (cooked) | 121 | 506 | 11.9 | 8.9 | 5.2 | 5.2 |
| Hummus Commercial | 237 | 992 | 7.8 | 15 | 17.8 | 5.5 |
| Kidney beans Red, cooked, boiled, without salt | 127 | 531 | 8.7 | 22.8 | 0.5 | 7.4 |
| Lentils Cooked, boiled, without salt | 116 | 485 | 9 | 20.1 | 0.4 | 7.9 |
| Pinto beans Cooked, boiled, without salt | 143 | 598 | 9 | 26.2 | 0.7 | 9 |
| Refried beans Canned, traditional style | 90 | 377 | 5 | 13.6 | 2 | 3.7 |
| Tofu Firm, raw, prepared with calcium sulfate | 144 | 602 | 17.3 | 2.8 | 8.7 | 2.3 |
Other food categories
- Fruit · 87 kcal avg
- Vegetables · 44 kcal avg
- Grains, bread & pasta · 256 kcal avg
- Nuts & seeds · 601 kcal avg
- Dairy, eggs & alternatives · 200 kcal avg
- Meat & poultry · 237 kcal avg
- Fish & seafood · 137 kcal avg
- Oils, sauces & condiments · 276 kcal avg
- Sweets & snacks · 410 kcal avg
- Drinks · 28 kcal avg
- Alcoholic drinks · 148 kcal avg
To compare categories side by side, see the energy density chart on the food index. To convert any figure between units, use the kilojoule and calorie converter.
Source: USDA FoodData Central (SR Legacy and FNDDS). Values are averages; individual samples vary.