Here we've done a comparison of several different ingredients that one might use as the main course for a dinner meal to serve a family of 4.
1 Pound Ground Beef, 15% Fat Variety
Cost: About $3.00/pound
Calories in 1 Serving (4 oz): 243
Total Fat: 17g (that's 27%!)
Total Protein: 21 g
Total Fiber: 0g
1 Pound Ground Turkey
Cost: $2.59/pound
Calories in 1 serving (4 oz): 193
Total Fat: 10g
Total Protein: 22g
Total Fiber: 0g
Now on to the beans. One can buy and cook beans in several different way. 1 pound of dried beans at the grocery store is equivalent to about 4 cans of beans, or 6-8 cups (beans will absorb slightly varying amounts of water depending on the variety and age of the bean in question). 2 cans, or 1/2 lb dried beans is usually about right for a family meal. I have used black beans for my comparison here. Other varieties generally cost about the same, but the nutritional value varies slightly. See a more complete nutritional guide here if you're interested in the nitty-gritty of bean nutrition.
2 Standard Sized Cans Black Beans (store-bought)
Cost: About $0.75/can for store brands, or $1.50 total
Calories in 1 serving (1 cup or 1/2 can): 140
Total Fat: 0g
Total Protein: 10g
Total Fiber: 12g (50% of your daily recommendation!)
2 Bottles Black Beans (home-canned)
Cost: About $0.45/bottle, depending slightly on your energy costs. No more than $1.00 total.
Calories in 1 serving (1 cup or 1/2 bottle): 140
Total Fat: 0g
Total Protein: 10g
Total Fiber: 12g
4 cups Black Beans, cooked in the Crock Pot (equivalent to 2 cans)
Cost: About $0.75 total, depending slightly on your energy costs.
Calories in 1 serving (1 cup): 140
Total Fat: 0g
Total Protein: 10g
Total Fiber: 12g (50% of your daily recommendation!)
As you can see, even store-bought canned beans are a good bargain for your wallet and your belt. When you cook them at home, the saving increase.
