Legumes Calories

Calories Legumes, Pulses

Legumes are calorie dense when compared to many other plant products, particularly vegetables, but they are also some of the most nutrient dense foods. The most common categories of legumes are beans and lentils, but other popular foods like peas and peanuts are legumes too; these are grouped with starchy vegetables and fatty tree nuts, respectively, due to nutritional value. That goes to show that calories in legumes come in all forms, and the balance of fat, protein, and carbohydrates is not standard across the category. Legumes also contain valuable plant proteins, and powdered protein supplements are made from soy, peas, and peanuts. The calorie chart is a useful tool for identifying which soy products can be consumed as an alternative to meat. Beans and lentils are also championed as great sources of complex carbohydrates and fiber, and their nutritional profile makes them a worthwhile (and filling!) substitute for meat in a vegetarian diet. Yet, legumes are often packaged in cans, and manufacturers may include additives like salt, sugar, and chemicals like calcium chloride to preserve texture; check nutrition facts to be sure the product is pure, or use dried beans.

FoodServingServingServingCaloriesKilojoule
Azuki Bean100g1 can (266 g)1 oz. (28 g)124 cal521 kJ
Bamboo Shoots100g1 cup (151 g)1 oz. (28 g)27 cal113 kJ
Bean Curd100g1/2 cup (124 g)1 oz. (28 g)76 cal319 kJ
Bean Sprouts100g1 cup (104 g)1 oz. (28 g)30 cal126 kJ
Bengal Gram100g1 cup (200 g)1 oz. (28 g)364 cal1529 kJ
Black Beans100g1 tbsp (12.1 g)1 oz. (28 g)341 cal1432 kJ
Black Chickpeas100g1 cup (200 g)1 oz. (28 g)364 cal1529 kJ
Black Gram100g1 cup (207 g)1 oz. (28 g)341 cal1432 kJ
Brown Lentil100g1 cup (192 g)1 oz. (28 g)353 cal1483 kJ
Butternut100g1 cup (120 g)1 oz. (28 g)612 cal2570 kJ
Chickpeas100g1 tbsp (12.5 g)1 oz. (28 g)364 cal1529 kJ
Chili Bean100g1 cup (253 g)1 oz. (28 g)97 cal407 kJ
Dal100g1 serving (100 g)1 oz. (28 g)230 cal966 kJ
Deep-Fried Tofu100g1 oz. (28.35 g)1 oz. (28 g)271 cal1138 kJ
Extra-Firm Tofu100g1/5 block (91 g)1 oz. (28 g)91 cal382 kJ
Firm Tofu100g1/4 block (81 g)1 oz. (28 g)70 cal294 kJ
Flageolet100g1 serving (100 g)1 oz. (28 g)85 cal357 kJ
Fried Bean Curd100g1 piece (13 g)1 oz. (28 g)271 cal1138 kJ
Green Beans100g1 cup (100 g)1 oz. (28 g)31 cal130 kJ
Green Gram100g1 cup (207 g)1 oz. (28 g)347 cal1457 kJ
Green Lentil100g1 cup, dry (60 g)1 oz. (28 g)257 cal1079 kJ
Kidney Beans100g1 cup (184 g)1 oz. (28 g)337 cal1415 kJ
Lentils100g1 cup (192 g)1 oz. (28 g)353 cal1483 kJ
Lima Beans100g1/2 cup (124 g)1 oz. (28 g)71 cal298 kJ
Marron100g1 serving (100 g)1 oz. (28 g)210 cal882 kJ
Miso100g1 cup (275 g)1 oz. (28 g)199 cal836 kJ
Mung Beans100g1 cup (125 g)1 oz. (28 g)12 cal50 kJ
Natto100g1 cup (175 g)1 oz. (28 g)212 cal890 kJ
Navy Bean100g1 cup (208 g)1 oz. (28 g)337 cal1415 kJ
Okara100g1 cup (122 g)1 oz. (28 g)77 cal323 kJ
Okra100g1 cup (100 g)1 oz. (28 g)33 cal139 kJ
Peanuts100g1 oz. (28.35 g)1 oz. (28 g)567 cal2381 kJ
Peas100g1 cup (63 g)1 oz. (28 g)42 cal176 kJ
Pecan100g1 cup (99 g)1 oz. (28 g)691 cal2902 kJ
Pinto Beans100g1 cup (193 g)1 oz. (28 g)347 cal1457 kJ
Puy Lentils100g1 serving (100 g)1 oz. (28 g)345 cal1449 kJ
Rajma100g1 serving (100 g)1 oz. (28 g)140 cal588 kJ
Red Beans100g1 can (266 g)1 oz. (28 g)124 cal521 kJ
Red Kidney Bean100g1 cup (184 g)1 oz. (28 g)337 cal1415 kJ
Red Lentils100g1 cup (197 g)1 oz. (28 g)329 cal1382 kJ
Refried Beans100g1 can (443 g)1 oz. (28 g)91 cal382 kJ
Roasted Soybeans100g1 cup (172 g)1 oz. (28 g)471 cal1978 kJ
Silken Tofu100g1 slice (84 g)1 oz. (28 g)55 cal231 kJ
Soft Tofu100g1 cubic inch (18 g)1 oz. (28 g)61 cal256 kJ
Soy Cheese100g1 slice (17 g)1 oz. (28 g)235 cal987 kJ
Soy Mayonnaise100g1 tbsp (15 g)1 oz. (28 g)322 cal1352 kJ
Soy Nut Butter100g1 serving (32 g)1 oz. (28 g)562 cal2360 kJ
Soy Nuts100g1 cup (256 g)1 oz. (28 g)471 cal1978 kJ
Soy Yogurt100g1 container (227 g)1 oz. (28 g)66 cal277 kJ
Soya Cheese100g1 slice (17 g)1 oz. (28 g)235 cal987 kJ
Soybeans100g1 cup (256 g)1 oz. (28 g)147 cal617 kJ
Soynut Butter100g1 serving (32 g)1 oz. (28 g)562 cal2360 kJ
Sugar Peas100g1 serving (100 g)1 oz. (28 g)42 cal176 kJ
Sweet Peas100g1 serving (100 g)1 oz. (28 g)48 cal202 kJ
Tempeh100g1 cup (166 g)1 oz. (28 g)193 cal811 kJ
Textured Soy Protein100g1 cup (56 g)1 oz. (28 g)571 cal2398 kJ
Textured Vegetable Protein100g1 cup (96 g)1 oz. (28 g)333 cal1399 kJ
Tofu100g1/2 cup (124 g)1 oz. (28 g)76 cal319 kJ
White Beans100g1 cup (215 g)1 oz. (28 g)336 cal1411 kJ
Yam Bean100g1 cup (130 g)1 oz. (28 g)38 cal160 kJ
Yellow Lentils100g1 cup (200 g)1 oz. (28 g)304 cal1277 kJ
Yuba100g1 oz. (28.35 g)1 oz. (28 g)176 cal739 kJ
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