Weight Equivalents: Beans (legumes)

beans

Article by Gil "hannaone"
© Copyright 2007-2023. All rights reserved.

Image by starbright from Pixabay
Weight information obtained from USDA food database

Beans have been around for thousands of years, and archaeological evidence indicates they were a staple food in ancient societies.

Phaseolus, the genus which originated in the Americas, is the largest family of beans commonly consumed today. While exploring what may have been the Bahamas, Christopher Columbus saw beans growing in fields. It is believed that beans were cultivated in the Andes Mountains of South America as early as 5000 BCE.

For over 20,000 years, some Eastern cultures have relied on legumes, including beans, as a basic dietary staple. Over 5,000 years ago, common beans, lima beans, and cranberry beans (pinta) were cultivated in Mexico and Peru and were popular with both the Aztecs and Incas.

Adzuki beans, or commonly referred to as red mung beans, have a rich history in East Asia. Its cultivated predecessor, Vigna angularis var. nipponensis, can be found throughout the region. Excavations suggest that these beans were first domesticated around 3000 BCE, although they still maintained their natural size at that time. Nowadays, adzuki beans are extensively grown in nations such as Japan, China, Korea, and Taiwan in a range of colors like red, white, black, and gray.

Around 1100 BCE, Chinese farmers domesticated soybeans in Southeast Asia. By the first century AD, soybeans were grown not only in China, but also in Japan, Korea, Indonesia, Vietnam, Thailand, Malaysia, Burma, Nepal, and India.

In China around 200 BCE, edamame was first used for medicinal purposes. The Chinese are believed to have introduced edamame to Japan, where it quickly became a staple food.

The oldest evidence of bean cultivation comes from Thailand, where wild varieties of broad beans were gathered and used for food over 9,000 years ago. Other Origins: Broad beans were also cultivated in Afghanistan and the Himalayan foothills. This food source of protein, fiber, and nutrients has been a staple of Asian cuisines for centuries.

Whether in soups, stews, or other dishes, beans remain a versatile and nutritious food source today.

How much do beans weigh?
Adzuki Beans
1 cup
U.S.
197g7oz
Conversion from grams to ounce: 28.3495231g(rounded to 28.35)= 1 oz
Ounces shown are rounded up or down to the nearest tenth of an ounce.

Nutrition Facts Adzuki Bean
Portion Size 1 cup197 g
Amount Per Portion648
Calories
% Daily Value *
Total Fat 1g1 %
   Saturated Fat 0.4g2 %
Sodium 9.9mg0 %
Total Carbohydrate 124g45 %
   Dietary Fiber 25g89 %
Protein 39g78 %
Vitamin D 0mcg0 %
Calcium 130mg10 %
Iron 9.8mg54 %
Potassium 2470mg53 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Black Turtle Beans
1 cup
U.S.
184g6.5oz
Conversion from grams to ounce: 28.3495231g(rounded to 28.35)= 1 oz
Ounces shown are rounded up or down to the nearest tenth of an ounce.

Nutrition Facts Black Turtle Beans
Portion Size 1 cup184 g
Amount Per Portion624
Calories
% Daily Value *
Total Fat 1.7g2 %
   Saturated Fat 0.4g2 %
Sodium 17mg1 %
Total Carbohydrate 116g42 %
   Dietary Fiber 29g104 %
   Sugar 3.9g
Protein 39g78 %
Vitamin D 0mcg0 %
Calcium 294mg23 %
Iron 16mg89 %
Potassium 2760mg59 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Black Beans
1 tablespoon
U.S.
12.1g.4oz
1 cup
U.S.
194g6.8oz
Conversion from grams to ounce: 28.3495231g(rounded to 28.35)= 1 oz
Ounces shown are rounded up or down to the nearest tenth of an ounce.

Nutrition Facts Black Bean
Portion Size 1 cup194 g
Amount Per Portion662
Calories
% Daily Value *
Total Fat 2.8g4 %
   Saturated Fat 0.7g4 %
Sodium 9.7mg0 %
Total Carbohydrate 121g44 %
   Dietary Fiber 30g107 %
   Sugar 4.1g
Protein 42g84 %
Vitamin D 0mcg0 %
Calcium 239mg18 %
Iron 9.7mg54 %
Potassium 2877mg61 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

Kidney Beans
1 tablespoon
U.S.
12.2g.4oz
1 cup
U.S.
184g6.5oz
Conversion from grams to ounce: 28.3495231g(rounded to 28.35)= 1 oz
Ounces shown are rounded up or down to the nearest tenth of an ounce.

Nutrition Facts Kidney Beans
Portion Size 1 cup184 g
Amount Per Portion620
Calories
% Daily Value *
Total Fat 2g3 %
   Saturated Fat 0.3g2 %
Sodium 22mg1 %
Total Carbohydrate 113g41 %
   Dietary Fiber 28g100 %
   Sugar 3.9g
Protein 41g82 %
Vitamin D 0mcg0 %
Calcium 153mg12 %
Iron 12mg67 %
Potassium 2501mg53 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.

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