Calories in Beans, Lentils, Nuts and Seeds
Cooked beans and lentils have about 225 to 270 calories per cup with plenty of protein and fiber. Nuts and seeds are far denser, at about 160 to 190 calories per ounce, so a handful is worth measuring.
This chart covers two groups that sit next to each other in most food guides but behave very differently in a calorie count. Beans, lentils and peas are moderate in calories and very filling. Nuts and seeds are among the most nutritious foods you can eat and among the densest, at roughly six times the calories per gram of cooked beans.
Beans, lentils and soy
| Food (cooked) | Serving | Calories | Protein | Fiber |
|---|---|---|---|---|
| Lentils | 1 cup (198 g) | 230 | 18 g | 15.6 g |
| Chickpeas | 1 cup (164 g) | 269 | 14.5 g | 12.5 g |
| Black beans | 1 cup (172 g) | 227 | 15 g | 15 g |
| Kidney beans | 1 cup (177 g) | 225 | 15 g | 13 g |
| Edamame, shelled | 1 cup (155 g) | 188 | 18 g | 8 g |
| Tofu, firm | 100 g | about 110–145 | 12–17 g | 1–2 g |
| Hummus | 2 tablespoons (30 g) | about 50–80 | 2 g | 1–2 g |
Nuts and seeds
| Food | Serving | Calories | Protein | Fat |
|---|---|---|---|---|
| Almonds | 1 oz (28 g, about 23) | 164 | 6 g | 14 g |
| Walnuts | 1 oz (28 g, about 14 halves) | 185 | 4.3 g | 18.5 g |
| Cashews | 1 oz (28 g) | 157 | 5.2 g | 12.4 g |
| Peanuts, dry roasted | 1 oz (28 g) | 166 | 6.7 g | 14 g |
| Pistachios | 1 oz (28 g, about 49) | 159 | 5.7 g | 12.8 g |
| Peanut butter | 2 tablespoons (32 g) | 190 | 7 g | 16 g |
| Chia seeds | 1 oz (28 g) | 138 | 4.7 g | 8.7 g |
| Sunflower seeds | 1 oz (28 g) | 165 | 5.5 g | 14 g |
| Flaxseed, ground | 1 tablespoon (7 g) | 37 | 1.3 g | 2.9 g |
Values are approximate, rounded from USDA FoodData Central. Canned beans are similar to home-cooked once drained; tofu varies by firmness and brand.
Why nuts are worth measuring
Nuts are about 50 percent fat by weight, and fat carries 9 calories per gram. That makes them excellent foods and easy ones to over-eat. A study of almond calories by USDA researchers found that people absorb somewhat fewer calories from whole almonds than the standard values suggest, because some of the fat stays locked in the cell walls. Even so, a handful eaten straight from the bag is often two or three servings.
Practical habits:
- Pour a portion into a small bowl rather than eating from the bag.
- Measure nut butter with a real tablespoon a few times; a “spoonful” from the jar is often two.
- Count nuts in salads, cereals and trail mix as their own entry.
Beans in a calorie count
Beans and lentils are moderate in calories and unusually high in both protein and fiber, which is why they appear in most dietary patterns associated with good health. For calorie counting they are straightforward: a cup cooked is about 225 to 270 calories for most varieties. Watch what comes with them: refried beans, baked beans in sauce and beans cooked with bacon or oil carry more.
Related
See the grains chart for rice and pasta, and the dairy and eggs chart for other protein foods. Our explainer on counting macros shows how beans and nuts fit into protein and fat targets.
Other calorie charts
- How many calories are in a handful of almonds?
- One ounce of almonds, about 23 nuts or a small handful, has about 164 calories. A generous handful is often 40 to 50 g, which is 230 to 290 calories.
- How many calories are in peanut butter?
- Two level tablespoons (32 g) of peanut butter have about 190 calories. Heaped spoonfuls can easily be twice that, so measuring it a few times is worthwhile.
- Are beans good for weight loss?
- Beans and lentils are high in fiber and protein for their calories, which makes them filling. A cup of cooked lentils has about 230 calories with 18 g of protein and 16 g of fiber.