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Beans & Their Benefits

While there exist several different kinds of beans, this article seeks to focus on green beans. These legumes are most easily available during the winter months and are prepared in a variety of ways. The number of calories in one cup of beans amounts to 31.

Nutrition Facts About Beans

Beans are packed with a ton of nutrients including protein and carbohydrates. People often consume beans as they are a good source of folates and antioxidants. Examine the table mentioned below in order to get a good understanding of each of the major nutrients found within 1 cup of green beans.

Nutrients in 1 Cup of Green Beans


1 cup beans calories



9.9 grams


2.4 grams


0.3 grams


0 milligrams


1.3 milligrams


183 milligrams

Vitamin A

16 % of the RDA

Vitamin C

20% of the RDA


4.2% of the RDA


4.5% og the RDA

How Many Calories Do Beans Have?

An important part of leading a healthy lifestyle entails taking into account the number of calories contained within the foods you consume on a daily basis. Consider the table mentioned below in order to understand the calories found in varied servings of beans.

Beans Portion Size


Beans calories per 100g


Calories in 1lb of beans (453.59 grams)


Calories in 1 oz of beans (28.35 grams)


Calories in 1 cup of beans


Calories in 10 beans (4’’ long)


Calories in Common Food Items with Beans

Classified as legumes, beans can be bought to consume in dry, canned, or frozen forms. While dried beans need to be cooked in order to be tender enough to eat, canned and frozen beans ordinarily just need to be thawed over a stove or heated in the microwave in order to be consumed. Owing to the number of health benefits they boast, beans are often added to several recipes. Take a look at the table mentioned below in order to understand the calories in dishes that contain beans.

Dishes Containing Beans and Serving Size


Buttery Garlic Green Beans (1 cup)


Green Bean Soup (1 bowl)


Grilled Green Beans (100 grams)


Green Bean Casserole (1 cup)


Green Bean Salad (1 cup)


Crispy Green Bean Fries (17 pieces)


Cheesy Baked Green Beans (portion for 1)


Greek Green Beans (1 cup)


Health Benefits of Eating Beans

There are several health benefits associated with the regular consumption of green beans. Some of the more apparent benefits have been discussed below-

Help Aid Weight Loss

Beans are one of the most weight-loss friendly foods available in the market. This is owed to the fact that they provide you with ample amounts of protein and fibre while being limited in the number of calories they have. Protein and fibre are important nutrients in terms of weight loss as they help you feel full for long periods of time.

Beans Promote Heart Health

Consuming beans on a regular basis may reduce your risk of developing heart disease. This is because beans can help reduce inflammation, blood pressure and LDL cholesterol. LDL cholesterol is bad for you and adversely impacts your body.

Beans Help Fight Type 2 Diabetes

Owing to the fact that beans have a low glycemic index, they are able to raise blood sugar at a slow pace which is important for the management of diabetes.

Rich in Antioxidants

Beans contain ample polyphenols which are a kind of antioxidant. The value of antioxidants lies in the fact that they fight the effect of free radicals that damage cells and can cause various diseases.

How Many Beans Should You Consume Every Day?

Beans can be safely consumed on a daily basis as they are a rich source of protein and fibre. People can consume a cup of cooked beans each day.


People often eat several bean-based meals as they provide them with a ton of nutrients and allow them to lead a healthy lifestyle. It is important to lead a healthy lifestyle as it helps you maintain your BMI and BMR which in turn help with weight management. Each of these indexes also happens to be important in the event that you wish to buy a health insurance plan. Policy providers ordinarily give the bare minimum coverage to those who are obese as they are most likely to suffer from health complications. By maintaining a good BMI and BMR, you can get a good health insurance policy that provides you with a ton of coverage for a reasonable premium.

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FAQs on Calories in Beans

  • ✔️What quantity of beans should I consume each day?

    1 cup of cooked beans can be safely consumed each day. 

  • ✔️How many calories are present in 100 grams of beans?

    100 grams of beans contain 31 calories. 

  • ✔️Briefly mention some health benefits of beans?

    The health benefits associated with the consumption of beans include the following-

    • Help aid weight loss

    • Promote heart health

    • Help fight Type 2 diabetes

    • Rich in antioxidants 

  • ✔️How much protein is in 1 cup of beans?

    One cup of beans has about 2.4 grams of protein. 

  • ✔️Mention some dishes that contain beans?

    The following dishes contain beans-

    • Buttery garlic green beans

    • Green bean soup

    • Grilled green beans

    • Green bean casserole

    • Green bean salad

    • Crispy green bean fries

    • Cheesy baked green beans

    • Greek green beans