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Calories in Canned Beans

Which Beans Are the Better Choice?

Whether you're making soup, burritos, or a bean dip, how do you know which canned beans to use in your recipe? They may all seem the same nutritionally, but if you're after more protein, fiber, potassium, or folate, check the chart below to see which beans will make the healthier choice.

1/2 cup Calories Fat (g) Sodium (mg) Potassium (mg) Fiber (g) Protein (g) Calcium (%) Iron (%) Folate (%)
Aduki Beans 110 0 10 250 5 7 4 10 8
Black Beans 110 1 15 280 6 7 6 10 8
Black-Eyed Peas 90 1 25 210 4 6 2 10 6
Black Soy Beans 120 6 30 310 7 11 8 15 6
Baby Lima (Butter Beans) 100 1 35 290 4 5 2 10 2

To see the rest of the bean breakdown,

.

1/2 cup Calories Fat (g) Sodium (mg) Potassium (mg) Fiber (g) Protein (g) Calcium (%) Iron (%) Folate (%)
Cannellini (White Kidney Beans) 100 1 40 250 5 6 4 10 6
Edamame (Green Soy Beans) 95 4 4 338 4 8.5 5 10 60
Garbanzo Beans (Chickpeas) 130 1 30 250 5 7 6 8 25
Great Northern Beans 110 1 45 270 8 5 8 8 6
Kidney Beans 100 0 15 440 10 8 6 8 10
Lentils 100 0 150 365 9 8 2 15 40
Navy Beans 110 0 15 300 7 7 8 10 8
Pinto Beans 110 1 15 350 6 6 6 10 15
Small Red Beans 100 .5 25 230 5 6 4 8 4

Although beans are known for being high in protein, soy beans, lentils, and kidney beans clearly win out over great northern and baby lima beans. And if it's fiber you're after, kidney beans and lentils tower over black-eyed peas and edamame. As far as folate goes, chickpeas, edamame, and lentils take the cake. So the next time you're browsing the shelves of canned beans, think about your nutritional needs and use this chart to help you choose the best beans for you.

Join The Conversation
turistachef turistachef 7 years
Since I've turned 100% vegetarian, I've turned into a bean freak. I love beans... baked, roasted, re-fried, steamed, soaked, slow cooked, mushed, mashed and turned to a delicious dip. There is such a great variety to experiment with. One challenge I face is that I get a bit of "bloat" when I eat them. Is there an enzymatic supplement anyone is taking that aids in gassy bloat?
Autumns_Elegy Autumns_Elegy 7 years
I love using adzuki beans! I usually chuck a small handful in with my sauces and stir fry's.
Spectra Spectra 7 years
I'm always looking for ways to up my protein and I can honestly say that I've never heard of black soy beans before, but I want to try them now! Do they taste like regular black beans or more like soy beans?
GlowingMoon GlowingMoon 7 years
I love beans, too. Yum.
ticamorena ticamorena 7 years
I am honestly the biggest bean fanatic ever- they are sooo ridiculously versatile, from a healthy snack (edamame) to a substitute for crisps (salt or flavoured roasted chickpeas) to a flour for breads (gram flour), to falafel, to a dessert (azuki), and mash them up to make a dip (kidney beans) or as mushy peas...yh, maybe I'll stop there haha
miss-malone miss-malone 7 years
Thanks for the helpful chart! :) Chickpeas and lentils are my favourites.
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