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Legume calorie chart

Calories, protein, carbs, and fiber in lentils, chickpeas, beans, peas, soybeans, and tofu. For dry and cooked legumes, you’ll find typical serving sizes and a calculator for gram amounts.
Cooked fava beans624.86.50.53.6
Dried chickpeas37820.550.8612.2
Cooked chickpeas1648.919.82.67.6
Canned chickpeas1397.116.12.86.4
Edamame12111.93.75.25.2
Dried white beans33323.445.10.915.2
Cooked white beans1399.718.80.46.3
Cooked kidney beans1278.715.40.57.4
Canned red beans1248161.15.5
Dried split peas35223.838.21.225.5
Dry red lentils35823.952.32.210.8
Dry lentils35224.652.71.110.7
Cooked lentils116912.20.47.9
Plain tofu14417.30.58.72.3

Values per 100 g of food. P = protein, C = carbs (excluding fiber), F = fat, in grams. Click a column heading to sort.

Lowest in calories per 100 g

  1. Cooked fava beans 62 kcal
  2. Cooked lentils 116 kcal
  3. Edamame 121 kcal
  4. Canned red beans 124 kcal
  5. Cooked kidney beans 127 kcal

Highest in protein per 100 g

  1. Dry lentils 24.6 g
  2. Dry red lentils 23.9 g
  3. Dried split peas 23.8 g
  4. Dried white beans 23.4 g
  5. Dried chickpeas 20.5 g

Good to know

Legumes are listed in two forms that differ significantly in calories per 100 g: dry seeds absorb water during cooking and weigh about two and a half times as much once cooked. So be sure to count the form you weigh—dry before cooking or cooked on your plate.

Data: USDA FoodData Central (SR28); Polish names and servings: EatSee editorial team. Values are approximate and for informational purposes only. How we prepare our calorie chart.