How Many Calories Are in Soup Beans?

Soup beans are a comforting and hearty dish commonly found in Southern cooking. This stew is made by slow-cooking beans like navy pinto, or great northern with smoked meat and seasonings until tender. The results are a protein-packed stick-to-your-ribs meal perfect for chilly nights. But if you’re watching your calorie intake, you may be wondering – how many calories are in a serving of soup beans?

The calorie count of soup beans can vary quite a bit depending on the exact ingredients and portion size. However, here is an overview of the typical calorie content of different soup bean recipes

Calculating Calories in Soup Beans

Most soup bean recipes call for a base of dried beans simmered into a thick creamy broth. One cup of prepared soup beans contains approximately

• 130-150 calories

This base calorie count comes from the beans themselves as well as any oil or seasonings added during cooking. 130 calories per cup is a moderate calorie count for a bean-based stew.

However, many soup bean recipes also incorporate meat like ham hocks or bacon. The addition of fatty smoked meat can significantly increase the calorie content. For example:

• Soup beans with ham hock: 200 calories per cup
• Soup beans with bacon: 180 calories per cup

Finally, what you serve your soup beans with or on top of also impacts their calorie count. Serving suggestions like cornbread, rice, or buttery greens will further increase the calories per serving.

Typical Calorie Count of Common Soup Bean Add-Ins

• Cornbread: 120 calories per 2-inch square
• White rice: 150 calories per 1/2 cup
• Collard greens: 60 calories per 1/2 cup
• Shredded cheddar cheese: 110 calories per 1/4 cup
• Diced onions: 15 calories per 1/4 cup
• Hot sauce or chopped scallions: less than 5 calories per tablespoon

As you can see, the various accompaniments and mix-ins for soup beans can really make the calorie count stack up. A full bowl with meat, rice, cornbread, and cheese could end up containing 500-600 calories or more.

Nutrition Facts for Soup Beans

Though relatively high in calories, soup beans are very nutritious. Here is the nutrition information per 1 cup serving:

• Calories: 130
• Total fat: 4g
• Carbohydrates: 19g
• Protein: 7g
• Fiber: 9g
• Sodium: 920mg

Soup beans provide a hefty dose of fiber, minerals like iron and potassium, and plant-based protein. They make for a much more well-rounded, nutrient-dense meal compared to many other high calorie options.

Tips for Lightening Up Your Soup Beans

If you’re looking for ways to enjoy soup beans while limiting calorie intake, here are some tips:

• Use reduced sodium chicken or vegetable broth instead of water.
• Skip adding fatty meats like bacon or pork. Use a smoked turkey leg or wing for flavor instead.
• Limit added fats by sautéing aromatics in broth rather than oil.
• Serve beans over a bed of greens instead of rice or with a side salad instead of cornbread.
• Garnish with herbs, hot sauce, lemon juice, or other low-cal flavor boosters instead of cheese.
• Enjoy in a small bowl rather than giant mug-sized servings.

With a few simple substitutions and smart portioning, you can still enjoy the comforting flavors of soup beans even if watching your waistline. Just be mindful of sneaky calorie add-ins that can ramp up the counts.

The Bottom Line

A one cup serving of plain soup beans made with dried beans, broth, and seasonings contains around 130-150 calories. However, additions like meat, rice, cornbread, and cheese can nearly double or triple that count in a full bowl. To lighten up this Southern favorite, use lean meats sparingly, limit carby sides and fatty toppings, and keep portion sizes reasonable. This allows you to savor the creamy, hearty deliciousness of soup beans without going overboard on calories.