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You likely know that beans can be very helpful when trying to lose weight. But do you know these 14 of the best beans for weight loss?
Beans are great for weight loss for a variety of reasons. The main reason beans are that great for weight loss is due to their nutritional composition.
While different types of beans have varying nutrient contents, most of them are relatively high in fiber and protein and at the same time relatively low in calories.
It’s true that vegetables and fruits are generally even lower in calories but beans are still a great addition to your weight loss diet.
Besides nutritional benefits beans are also an inexpensive and very versatile food option. You should have no trouble finding a wide variety of different recipes that implement beans.
The differences between these beans won’t make that much of a difference when it comes to losing weight. If you like all these beans equally you might as well choose the alternatives that are slightly better for weight loss.
1. Mung beans
The first option on this list is the low-calorie mung bean. This type of bean has a distinct more round shape. Mung beans are mostly popular in the East but available all around the world.
100 grams of cooked mung beans contains (1):
- Calories: 105
- Protein: 7 grams
- Carbs: 19.2 grams
- Part of the carbs that is fiber: 7.6 grams
- Fat: 0.4 grams
- Folate: 40% of the DV (Daily Value)
- Manganese: 15% of the DV
- Magnesium: 12% of the DV
- Thiamin: 11% of the DV
- Phosphorus: 10% of the DV
And some other vitamins and minerals in smaller amounts. These are not very high levels of vitamins and minerals so keep in mind to eat enough other nutritious foods too.
2. Lima beans
Lima beans are another great type of beans when trying to lose weight. Its combination of a low-calorie count, great fiber content, and nice amount of protein makes it a source of important nutrients that keeps your daily calorie count low.
100 grams of cooked lima beans contains (2):
- Calories: 115
- Protein: 7.8 grams
- Carbs: 20.9 grams
- Part of the carbs that is fiber: 7 grams
- Fat: 0.4 grams
- Manganese: 26% of the DV (Daily Value)
- Folate: 21% of the DV
- Potassium: 15% of the DV
- Iron: 13% of the DV
- Copper: 12% of the DV
- Thiamin: 11% of the DV
- Magnesium: 11% of the DV
- Phosphorus: 11% of the DV
And some other vitamins and minerals in smaller amounts.
3. Great northern beans
Many people think they are the same but great northern beans are not the same as navy beans. Both make a great food option when trying to lose weight but great northern beans may be just that tiny amount better for weight loss.
100 grams of cooked great northern beans contains (3):
- Calories: 118
- Protein: 8.3 grams
- Carbs: 21.1 grams
- Part of the carbs that is fiber: 7 grams
- Fat: 0.5 grams
- Manganese: 26% of the DV (Daily Value)
- Folate: 25% of the DV
- Phosphorus: 17% of the DV
- Iron: 12% of the DV
- Magnesium: 12% of the DV
- Copper: 12% of the DV
- Thiamin: 11% of the DV
- Potassium: 11% of the DV
And some other vitamins and minerals in smaller amounts.
4. Black-eyed peas
Black-eyed peas are a type of cowpea with an easy to distinguish look because of the colored spot, often black, in the middle of a white bean. This type of bean is an especially great source of folate.
100 grams of cooked black-eye peas contains (4):
- Calories: 116
- Protein: 7.7 grams
- Carbs: 20.8 grams
- Part of the carbs that is fiber: 6.5 grams
- Fat: 0.5 grams
- Folate: 52% of the DV (Daily Value)
- Manganese: 24% of the DV
- Phosphorus: 16% of the DV
- Iron: 14% of the DV
- Thiamin: 13% of the DV
- Magnesium: 13% of the DV
- Copper: 13% of the DV
And some other vitamins and minerals in smaller amounts.
5. Fava beans (broad beans)
Fava beans, also known as broad beans, are a type of bean mostly eaten when it’s still young. They play a part in recipes all around the world.
100 grams of cooked flava beans contains (5):
- Calories: 110
- Protein: 7.6 grams
- Carbs: 19.7 grams
- Part of the carbs that is fiber: 5.4 grams
- Fat: 0.4 grams
- Folate: 26% of the DV (Daily Value)
- Manganese: 21% of the DV
- Copper: 13% of the DV
- Phosphorus: 12% of the DV
- Magnesium: 11% of the DV
And some other vitamins and minerals in smaller amounts.
6. Cranberry beans (roman)
Cranberry beans, also often called Roman beans, stand out with its impressive nutrient profile. With the fiber in this bean you can definitely reduce hunger and cravings a lot.
100 grams of cooked cranberry beans contains (6):
- Calories: 136
- Protein: 9.3 grams
- Carbs: 24.5 grams
- Part of the carbs that is fiber: 10.0 grams
- Fat: 0.5 grams
- Folate: 52% of the DV (Daily Value)
- Manganese: 18% of the DV
- Thiamin: 14% of the DV
- Phosphorus: 14% of the DV
- Iron: 12% of the DV
- Magnesium: 12% of the DV
- Copper: 12% of the DV
- Potassium: 11% of the DV
And some other vitamins and minerals in smaller amounts.
7. Navy beans
Navy beans are the highest fiber option on this list which is very helpful for feeling fuller and having fewer cravings. Both very important benefits when you’re trying to lose weight.
The name of this bean comes from its past popularity in the US navy.
100 grams of cooked navy beans contains (7):
- Calories: 140
- Protein: 8.2 grams
- Carbs: 26.3 grams
- Part of the carbs that is fiber: 10.5 grams
- Fat: 0.6 grams
- Folate: 35% of the DV (Daily Value)
- Manganese: 26% of the DV
- Thiamin: 16% of the DV
- Phosphorus: 14% of the DV
- Iron: 13% of the DV
- Magnesium: 13% of the DV
- Potassium: 11% of the DV
- Copper: 10% of the DV
And some other vitamins and minerals in smaller amounts.
8. Black beans
Black beans are mostly popular in South and Central America but even if they are less popular where you live they might deserve a spot in your weight loss diet.
100 grams of cooked black beans contains (8):
- Calories: 132
- Protein: 8.9 grams
- Carbs: 23.7 grams
- Part of the carbs that is fiber: 8.7 grams
- Fat: 0.5 grams
- Folate: 37% of the DV (Daily Value)
- Manganese: 22% of the DV
- Magnesium: 17% of the DV
- Thiamin: 16% of the DV
- Phosphorus: 14% of the DV
- Iron: 12% of the DV
- Potassium: 10% of the DV
- Copper: 10% of the DV
And some other vitamins and minerals in smaller amounts.
9. Adzuki beans
Adzuki beans are a type of bean that is mainly popular in the east but a great weight loss food option no matter where you live.
100 grams of cooked adzuki beans contains (9):
- Calories: 128
- Protein: 7.5 grams
- Carbs: 24.8 grams
- Part of the carbs that is fiber: 7.3 grams
- Fat: 0.1 grams
- Folate: 30% of the DV (Daily Value)
- Manganese: 29% of the DV
- Phosphorus: 17% of the DV
- Potassium: 15% of the DV
- Copper: 15% of the DV
- Magnesium: 13% of the DV
- Zinc: 12% of the DV
- Iron: 11% of the DV
And some other vitamins and minerals in smaller amounts.
Adzuki beans regularly play a role in dessert recipes with a lot of sugar. When trying to lose weight you generally want to avoid these.
10. Kidney beans
Kidney beans are one of the most commonly consumed type of beans. They have a distinct dark red color. Chili is a popular dish that often uses kidney beans.
100 grams of cooked kidney beans contains (10):
- Calories: 127
- Protein: 8.7 grams
- Carbs: 22.8 grams
- Part of the carbs that is fiber: 6.4 grams
- Fat: 0.5 grams
- Folate: 33% of the DV (Daily Value)
- Manganese: 22% of the DV
- Phosphorus: 14% of the DV
- Iron: 12% of the DV
- Potassium: 12% of the DV
- Thiamin: 11% of the DV
- Copper: 11% of the DV
- Vitamin K: 10% of the DV
- Magnesium: 10% of the DV
And some other vitamins and minerals in smaller amounts.
Another popular food combination is kidney beans with rice. There are better foods than rice if you’re trying to lose weight. If you want to give this combination a shot anyway make sure you use brown rice which has more fiber.
11. Pinto beans
Pinto beans are a popular type of bean in Mexico. This bean is another option with an impressive amount of fiber, protein, vitamins, and minerals.
100 grams of cooked pinto beans contains (11):
- Calories: 143
- Protein: 9 grams
- Carbs: 26.2 grams
- Part of the carbs that is fiber: 9 grams
- Fat: 0.7 grams
- Folate: 43% of the DV (Daily Value)
- Manganese: 23% of the DV
- Phosphorus: 15% of the DV
- Thiamin: 13% of the DV
- Iron: 12% of the DV
- Magnesium: 12% of the DV
- Potassium: 12% of the DV
- Vitamin B6: 11% of the DV
- Copper: 11% of the DV
And some other vitamins and minerals in smaller amounts.
12. Pink beans
This next option, pink beans, are another great source of folate and manganese. If you struggle a lot with hunger there may be better beans for you than pink beans but they are still weight loss friendly.
100 grams of cooked pink beans contains (12):
- Calories: 149
- Protein: 9.1 grams
- Carbs: 27.9 grams
- Part of the carbs that is fiber: 5.3 grams
- Fat: 0.5 grams
- Folate: 42% of the DV (Daily Value)
- Manganese: 27% of the DV
- Thiamin: 17% of the DV
- Phosphorus: 17% of the DV
- Magnesium: 16% of the DV
- Potassium: 16% of the DV
- Copper: 14% of the DV
- Iron: 13% of the DV
And some other vitamins and minerals in smaller amounts.
13. Chickpeas (garbanzo beans)
Chickpeas, also known as garbanzo beans, are the next type of bean on this list. Even the options that are slightly lower in this list are rather good for weight loss.
100 grams of cooked chickpeas contains (13):
- Calories: 164
- Protein: 8.9 grams
- Carbs: 27.4 grams
- Part of the carbs that is fiber: 7.6 grams
- Fat: 2.6 grams
- Manganese: 52% of the DV (Daily Value)
- Folate: 43% of the DV
- Copper: 18% of the DV
- Phosphorus: 17% of the DV
- Iron: 16% of the DV
- Magnesium: 12% of the DV
- Zinc: 10% of the DV
And some other vitamins and minerals in smaller amounts.
There is a wide variety of popular ways that are used to implement more chickpeas into the daily diet. Some examples include hummus, salads, and chickpea soup. You can also ground down this bean into chickpea flour but this way of eating chickpeas is not as weight loss friendly.
14. Soybeans
Soybeans, also called edamame when the soybean is still young, are a type of bean that stands out because of its higher fat content compared to the other options on this list.
This is not necessarily something bad for weight loss but it does add to the calorie count of this bean. On the upside, the amount of net carbs makes soybeans the best option for low carb diets on this list.
And if you’re not entirely convinced on soybeans yet, they are also the bean highest in protein per 100 grams on this list.
100 grams of cooked soybeans contains (14):
- Calories: 173
- Protein: 16.6 grams
- Carbs: 9.9 grams
- Part of the carbs that is fiber: 6.0 grams
- Fat: 9 grams
- Manganese: 41% of the DV (Daily Value)
- Iron: 29% of the DV
- Vitamin K: 24% of the DV
- Phosphorus: 24% of the DV
- Magnesium: 21% of the DV
- Copper: 20% of the DV
- Riboflavin: 17% of the DV
- Potassium: 15% of the DV
- Folate: 14% of the DV
- Vitamin B6: 12% of the DV
- Thiamin: 10% of the DV
- Calcium: 10% of the DV
- Selenium: 10% of the DV
And some other vitamins and minerals in smaller amounts.
Soybeans are also the main ingredient of the popular meat replacement tofu. Tofu is mostly popular in the Eastern kitchen but available all around the world.
How to cook beans for weight loss
You can cook beans in a few different ways, some are better than others for weight loss.
The best way to cook beans for weight loss would be just boiling them. You can then combine them with some good weight loss foods on the side and you have an excellent meal.
Other acceptable ways to cook beans are baking beans in the oven or pan-frying them. Try to use healthy cooking oils if you choose these cooking methods.
Canned beans can be great for weight loss depending on what they are canned with. When in doubt you can take a look at the nutrition label.
