Quick Answer: Yes, beans are good for weight loss. Half a cup of cooked black beans has about 114 calories, 7.6g of protein and 7.5g of fiber, an unusual mix of both in one food. In a 2016 review of 21 trials, adding about one serving of pulses a day led to a small weight loss of 0.34kg over a median of six weeks, without anyone being told to cut calories.
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What the research shows
Most filling foods are high in either protein or fiber. Beans have a useful amount of both, and the research on them is consistent if modest.
On fullness, a 2014 meta-analysis of nine feeding trials in Obesity found that meals containing pulses (beans, lentils, chickpeas and peas) produced 31% more satiety than comparison meals. The same review found they didn’t reduce how much people ate at their next meal, so the fullness is real but doesn’t automatically cut the day’s calories.
On body weight, a 2016 meta-analysis in the American Journal of Clinical Nutrition pooled 21 randomized trials with 940 participants. Diets that included about one serving of pulses a day (a median 132g) produced 0.34kg more weight loss than comparison diets over a median of six weeks. That’s small, but it came from adding a food, not from cutting calories.
Beans also compare well with meat for fullness. In a 2016 University of Copenhagen study of 43 young men, those who ate bean-and-pea patties ate 12% fewer calories at their next meal than after veal-and-pork patties with similar protein. The researchers credited the extra fiber.
For more on how fiber helps with fullness, see our guide to dietary fiber.
Beans compared
Common beans are close enough that the one you’ll eat regularly is the right one. Here’s how they compare at a half cup, cooked without salt, from USDA FoodData Central:
| Bean (1/2 cup cooked) | Calories | Protein | Fiber |
|---|---|---|---|
| Lentils | 115 | 9g | 7.8g |
| Black beans | 114 | 7.6g | 7.5g |
| Kidney beans | 112 | 7.7g | 6.5g |
| Pinto beans | 122 | 7.7g | 7.7g |
| Navy beans | 127 | 7.5g | 9.6g |
| Chickpeas | 134 | 7.3g | 6.2g |
Lentils have the most protein and cook in 20 to 30 minutes without soaking. Navy beans have the most fiber. Chickpeas are a little higher in calories because they carry more fat, about 2g per half cup.
How many beans to eat
Half a cup to a cup of cooked beans a day is a practical range, about 110 to 230 calories. The weight-loss trials above averaged roughly one serving a day, so you don’t need large amounts to see the benefit.
Beans aren’t free calories, though. Three cups over a day adds more than 650 calories. Measure for the first week or two, until you know what a half cup looks like in your bowl. If you’re not sure what your daily target should be, our calorie calculator can help.
Is there a best time to eat beans?
No time of day has been shown to work better for weight loss. What matters is that the beans replace something less filling, not that they’re eaten at a certain hour.
In practice, lunch is a good place to start. A bean bowl at midday tends to carry you through the afternoon, the window when most snacking happens. If evenings are when you overeat, put them in dinner instead.
Canned or dried?
Both work. Canned beans are already cooked, so they’re ready after a rinse. Choose "no salt added" or "low sodium" cans, and rinse them anyway, since the canning liquid holds much of the salt.
Dried beans cost less per serving and have no added sodium, but they need soaking and an hour or more of cooking. A weekend batch, portioned and frozen, gives you dried-bean prices with canned-bean convenience.
One safety note: raw kidney beans contain a natural toxin that a slow cooker’s low heat doesn’t destroy. If you cook dried kidney beans, boil them hard for at least 10 minutes first, or use canned.
Five bean meals
Each of these pairs beans with another protein or a vegetable base, which makes the meal last longer than beans alone.
| Meal | What goes in it |
|---|---|
| Black bean chicken bowl | 3/4 cup black beans, 4 oz grilled chicken, 1/2 cup brown rice, salsa and lettuce |
| Turkey and bean chili | 1/2 cup kidney beans, 1/2 cup black beans, 4 oz lean ground turkey, tomatoes and peppers |
| White bean and tuna salad | 1/2 cup cannellini beans, a can of tuna in water, vegetables, lemon and 2 tsp olive oil |
| Lentil and vegetable soup | 1 cup cooked lentils, mixed vegetables and low-sodium broth |
| Bean and egg scramble | 1/2 cup black beans, 2 eggs, salsa and a corn tortilla |
Refried beans are the one swap to watch. Traditional versions are cooked with lard or oil, so check the label or mash whole pinto beans with spices instead. If you’d rather not cook, our Weight Loss Meal Plan has portion-controlled meals ready to heat, and you can find the macros for every meal on our nutrition page. To pick your own, filter Build-a-Meal Plan by "High Fiber" or "Weight Loss."
How to reduce gas and bloating
Beans contain oligosaccharides, sugars your gut can’t digest on its own. Bacteria in the large intestine ferment them, and that makes gas. It usually eases as your body gets used to eating beans regularly.
Start with a quarter cup and build up over a few weeks. Rinse canned beans, and discard the soaking water from dried beans before cooking them in fresh water. Lentils tend to be easier to tolerate than larger beans. An alpha-galactosidase enzyme supplement such as Beano, taken before the meal, breaks down some of those sugars. Our guide to increasing fiber without bloating has more on pacing.
Frequently Asked Questions
Are beans good for weight loss?
Yes. Half a cup of black beans has about 114 calories, 7.6g of protein and 7.5g of fiber. A 2016 review of 21 trials found that about one serving of pulses a day led to 0.34kg of weight loss over six weeks without calorie cutting.
What is the best time to eat beans for weight loss?
No time of day has been shown to work better. Lunch is a practical choice because it can carry you through the afternoon snacking window, but the benefit comes from beans replacing less filling foods.
Are beans high in calories?
Not for how filling they are. Most cooked beans have 110 to 135 calories per half cup. They aren’t free, though: three cups over a day adds more than 650 calories.
Which beans are best for weight loss?
They’re close, so choose the ones you’ll eat. Lentils have the most protein, about 9g per half cup, and navy beans have the most fiber, 9.6g.
Are canned beans as good as dried?
Yes. Choose no-salt-added or low-sodium cans and rinse them before eating. Dried beans cost less but take soaking and an hour or more of cooking.
This article provides general nutrition information and is not medical advice. If you have kidney disease, gout or a legume allergy, talk with your healthcare provider about how beans fit your diet.
