Published by Saura ·
Beans, lentils and soy nutrition: compare foods and portions
Browse cooked beans, lentils, peas and soy foods with clear notes about dry weight, drained cans and product variation. These foods can contribute protein, carbohydrate and fiber in different proportions.
Quick answer
Cooked bean values should be compared with cooked portions, not dry seeds. Mature soybeans differ from edamame, and firm tofu varies by product. Tempeh uses its own reference. Check a can's drained basis and follow package cooking instructions, particularly for dried kidney beans.
Read the preparation before comparing
Cooked bean values should be compared with cooked portions, not dry seeds. Mature soybeans differ from edamame, and firm tofu varies by product. Tempeh uses its own reference. Check a can's drained basis and follow package cooking instructions, particularly for dried kidney beans.
The source is Fineli Release 20.0. The table reports available carbohydrate separately from fiber, rather than US Total Carbohydrate. The values are representative and rounded; use a specific package label when it better matches your food.
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| Food | Preparation | Energy | Protein | Available carbs | Fiber |
|---|---|---|---|---|---|
| Red lentils | red lentils, cooked | 101 kcal | 7.6 g | 15.6 g | 1.9 g |
| Chickpeas | cooked chickpeas in unsalted water | 138 kcal | 8.4 g | 17.6 g | 5 g |
| Kidney beans | boiled kidney beans | 116 kcal | 8.6 g | 15.3 g | 7.4 g |
| White beans | boiled white beans | 111 kcal | 8.3 g | 14 g | 7 g |
| Mung beans | boiled mung beans with salt | 105 kcal | 7.7 g | 14.9 g | 5.3 g |
| Adzuki beans | boiled without salt | 137 kcal | 9.3 g | 21.3 g | 5.5 g |
| Soybeans | mature soybeans, boiled without salt | 168 kcal | 16.1 g | 4.6 g | 7.1 g |
| Green peas | boiled green peas without salt | 85 kcal | 6.4 g | 10.8 g | 3.5 g |
| Firm tofu | plain firm tofu | 154 kcal | 17.3 g | 0.5 g | 2.3 g |
| Tempeh | plain tempeh reference | 201 kcal | 18.5 g | 5.5 g | 4.3 g |
Open a food profile
Each profile includes an example portion, the exact source record, food-specific weighing notes and meal ideas.
- Red lentils nutritionred lentils, cooked
- Chickpeas nutritioncooked chickpeas in unsalted water
- Kidney beans nutritionboiled kidney beans
- White beans nutritionboiled white beans
- Mung beans nutritionboiled mung beans with salt
- Adzuki beans nutritionboiled without salt
- Soybeans nutritionmature soybeans, boiled without salt
- Green peas nutritionboiled green peas without salt
- Firm tofu nutritionplain firm tofu
- Tempeh nutritionplain tempeh reference
Use beans, lentils and soy in a meal
Use beans in soups, grain bowls, spreads or familiar mixed dishes. Add variety with vegetables, bread, rice or potatoes. Hummus, falafel and bean desserts include ingredients beyond the plain beans. Build the full recipe when oil, tahini, coconut milk or sugar is added.
Make your estimate easier to review
Write down whether the amount is raw, cooked, drained or edible weight. Keep additions such as oil, cheese and sauce with the meal. For a mixed recipe, total the ingredients and divide by the finished yield or reasonably equal servings.
- Canned vs dried beans: compare drained and cooked portionsCompare canned and dried beans on the same cooked basis, understand drained weight, and calculate a batch without mixing dry and cooked entries.
- Budget-friendly balanced meals built around flexible ingredientsPlan flexible meals with beans, grains, vegetables and leftovers, compare cost per edible serving, and reduce waste without relying on fixed price claims.
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
Keep exploring
- Nutrition library: food values and practical meal guidesExplore 80 food nutrition profiles and practical meal guides. Compare calories, protein and fiber with clear portions, preparation notes and source records.
- Dairy nutrition: compare foods and portionsCompare dairy calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Vegetables nutrition: compare foods and portionsCompare vegetables calories, protein and fiber with source-backed food tables, clear preparation states and links to practical portion guides.
- Canned vs dried beans: compare drained and cooked portionsCompare canned and dried beans on the same cooked basis, understand drained weight, and calculate a batch without mixing dry and cooked entries.
- Budget-friendly balanced meals built around flexible ingredientsPlan flexible meals with beans, grains, vegetables and leftovers, compare cost per edible serving, and reduce waste without relying on fixed price claims.
Frequently asked questions
Are the amounts in this table recommended portions?
No. The comparison uses 100 g edible weights. Each individual profile also scales an example serving, which illustrates the arithmetic rather than prescribing an amount to eat.
Why might my label differ from this table?
The exact variety, product, preparation, water content and labelling convention can differ. Use a current product label for the packaged food you actually eat.
Sources and method
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 31225: Lentils, red, cooked
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 11089: Chick pea in unsalted water
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 31214: Bean, kidney bean, boiled
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 395: Bean, white bean, boiled
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 31213: Bean, mung bean, boiled, with salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 31217: Bean, adzuki bean, boiled without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 3710: Soya beans, boiled without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 32147: Peas, boiled without salt
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 35619: Tofu, firm, soya product
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.
- Fineli food 31249: Tempeh
Exact food behind this category comparison; values use the committed Release 20.0 extract. Source interface is Finnish.