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How Many Calories in Black Beans?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 37 kcal | 2.5g |
| 100g | 132 kcal | 8.9g |
| 1 cup cooked | 227 kcal | 15.3g |
A black beans contains 132 calories per 100g. A typical 1 cup cooked (172g) provides about 227 calories. Black Beans is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Black Beans Nutrition Facts
| Nutrient | Per 100g | Per serving (172g) |
|---|---|---|
| Calories | 132 kcal | 227 kcal |
| Protein | 8.9g | 15.3g |
| Carbohydrates | 23.7g | 40.8g |
| of which Sugars | 0.3g | 0.5g |
| Fat | 0.5g | 0.9g |
| of which Saturates | 0.1g | 0.2g |
| Fibre | 8.7g | 15.0g |
| Sodium | 1.0mg | 2mg |
| Potassium | 355.0mg | 611mg |
| Calcium | 27.0mg | 46mg |
| Iron | 2.1mg | 3.6mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 1.2µg | 2µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of protein (18% DV)
- High in fibre (31% DV) — an excellent source
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of iron (12% DV)
- Calories: 7% DV
- Protein: 18% DV
- Carbohydrates: 9% DV
- Fibre: 31% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 8% DV
- Calcium: 2% DV
- Iron: 12% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 2% DV
- Riboflavin (B2): 8% DV
Useful for tracking black beans
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Have a cat or dog? Check whether black beans is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out black beans for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does black beans fit your diet?
Fibre intake
Black Beans provides 8.7g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in black beans per 100g?
Black Beans contains 132 calories per 100g, based on USDA reference data.
Is black beans high in calories?
A 1 cup cooked of black beans (172g) has around 227 calories — roughly 11% of a 2,000-calorie daily intake.
Is black beans good for weight loss?
Black Beans is fairly calorie-dense at 132 calories per 100g, so portion size matters when losing weight. A 1 cup cooked provides about 227 calories.
How much protein is in black beans?
Black Beans contains 8.9g of protein per 100g.
Is black beans a good source of fibre?
Yes — black beans provides 8.7g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does black beans compare to lima beans, immature seeds, frozen, baby?
Black Beans has 132 calories per 100g, close to lima beans, immature seeds, frozen, baby at 132 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of black beans for 20g of protein?
With 8.9g of protein per 100g, you'd need roughly 225g of black beans to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to black beans by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Black Beans (this page) | 132 kcal | 8.9g | 23.7g | 0.5g |
| Lima Beans, Immature Seeds, Frozen, Baby | 132 kcal | 7.6g | 25.1g | 0.4g |
| Cowpeas (blackeyes), Immature Seeds, Frozen, Cooked | 132 kcal | 8.5g | 23.8g | 0.7g |
| Onions, Yellow, Sauteed | 132 kcal | 0.9g | 7.9g | 10.8g |
| Potatoes, Microwaved, Cooked in Skin, Skin | 132 kcal | 4.4g | 29.6g | 0.1g |
| Potatoes, Au Gratin, Home-prepared From Recipe Using Butter | 132 kcal | 5.1g | 11.3g | 7.6g |
| Potatoes, Microwaved, Cooked, in Skin | 132 kcal | 4.4g | 29.6g | 0.1g |
More kit for black beans tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.