Half a cup of beans

Half a cup of beans

Legume

Item Rating: 97/100

1 serving (86 grams) contains 114 calories, 7.7 grams of protein, 0.5 grams of fat, and 20.4 grams of carbohydrates.

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228.0
calories
15.4
protein
40.8
carbohydrates
1
fat

Nutrition Information

1 cup (172g)
Calories
228.0
% Daily Value*
Total Fat 1 g 1%
Saturated Fat 0.2 g 1%
Polyunsaturated Fat 0 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Total Carbohydrates 40.8 g 14%
Dietary Fiber 15.0 g 53%
Sugars 1.2 g
protein 15.4 g 30%
Vitamin D 0 mcg 0%
Calcium 80 mg 6%
Iron 4.2 mg 23%
Potassium 610.0 mg 12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar
🧂 Low sodium
🧂 Low salt

Source of Calories

69.8%
26.3%
3.8%
Fat: 9 cal (3.8%)
Protein: 61 cal (26.3%)
Carbs: 163 cal (69.8%)

About Half a cup of beans

Half a cup of beans is a nutrient-dense food packed with plant-based protein, dietary fiber, and essential vitamins and minerals. Commonly including varieties such as black beans, kidney beans, or chickpeas, beans have a rich history in global cuisines, prominently featured in Latin American, Mediterranean, African, and Asian dishes. This serving size provides approximately 7-8 grams of protein and up to 6 grams of fiber, aiding digestion, supporting heart health, and promoting satiety. Beans are also a great source of folate, iron, magnesium, and antioxidants, which contribute to energy production, muscle health, and reducing inflammation. While generally low in fat, some canned varieties may contain added sodium, so rinsing them or choosing low-sodium options is recommended. Versatile and affordable, half a cup of beans offers a healthy foundation for soups, salads, and plant-based meals, making them a staple for balanced diets and diverse culinary traditions.