How many calories do legumes provide?

If you’re on a weight loss diet, you’re likely to be concerned about the caloric content of the different foods you eat each day at each meal. In fact, the key to achieving proper – and healthy – weight loss is to follow a low-fat diet, and that the energy intake of what we consume is ultimately less than the amount of energy we have lost throughout the day.

In this sense, for example, it is not the same to follow a slimming diet and maintain a rather sedentary lifestyle, as it is to combine it with the more than healthy practice of physical exercise, which will help us precisely when it comes not only to losing weight, but also to making our body capable of burning fat.

In the case of legumes, we are faced with foods that stand out mainly for the following reasons: their high fibre content, their low fat content, and their energy intake, which generally tends to be quite low.

Vegetable Calories

Today we can enjoy a wide variety of delicious vegetables. Below we show you how many calories each one provides per 100 grams. Take note.

Calories from legumes per 100 grams of edible part:

Beans: 337 kcal Red beans: 337 kcal. Sprouted alfalfa: 32 kcal. Bamboo shoots: 18 kcal. Beans: 62 kcal. Sprouted chickpeas: 140 kcal. Chickpeas: 302 kcal. Peas: 75 kcal. Beans: 310 kcal. Mung beans (green soya): 12 kcal. Sprouted beans: 32 kcal. White beans: 240 kcal. Dried beans: 292 kcal. Green beans: 27 kcal. Lentils: 270 kcal. Green lentils: 257 kcal Yellow lentils: 304 kcal Red lentils: 329 kcal. Fresh soya: 142 kcal. Soya beans: 147 kcal. Tempeh: 193 kcal.

In addition, depending on the type of legume to be consumed, we can find different food products or derived foods made from them. This is the case of soya and its derivatives:

Tofu (soya cheese): 76 kcal Fried tofu: 271 kcal Soya yogurt: 66 kcal

Legumes and their calories

Are legumes fattening? Are they high in calories?

At this point, it is clear that if you are interested in knowing about the caloric content that legumes have and provide, you also want to find out if they can get fat, or if in fact they have a lot of calories.

Anyway, you’ve probably heard at some point that legumes gain weight; that is, basically that they get fat because they add a lot of calories to our diet. However, did you know that this is actually not entirely true?

This is because, although legumes do provide calories, they are quite similar to other foods considered healthy, yet are widely accepted in weight loss diets, such as sweet potatoes, potatoes or rice.

What does this mean? Basically, that, first of all, valuing only the caloric content of a certain food without stopping to think about its contribution in vitamins or minerals, and above all, the rest of the nutrients it contains, is a complete mistake.

We can in fact take the vegetables themselves as an example of this. It is true that the vast majority of them provide calories, but did you know that they are also very rich in fibre? For example, 1 plate of beans provides 9 grams of protein, while a plate of rice provides around 1 gram, with practically the same calories.

As you probably know, fiber has the advantage of providing us with satiety, so eating foods rich in fiber while following weight loss diets is extremely useful, because it helps us reduce our appetite.

Also, did you know that legumes are known for their protein content? It is even superior to most foods of vegetable origin. Therefore, as we can see, not only are legumes not fattening, but they are adequate in the diet we follow.

This article is published for information purposes only. It cannot and should not substitute for consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.