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Black Beans vs Broccoli: Calories Compared
Broccoli is lower in calories (34 vs 132 per 100g). Black Beans has 8.9g protein per 100g versus 2.8g in Broccoli.
Per typical serving, Black Beans provides 227 kcal (based on a 172g portion) versus Broccoli at 31 kcal (91g). The average adult needs around 2,000 calories per day, so black beans contributes 11.4% and broccoli contributes 1.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Black Beans | Broccoli |
|---|---|---|
| Calories | 132 kcal | 34 kcal |
| Protein | 8.9g | 2.8g |
| Carbohydrates | 23.7g | 6.6g |
| of which Sugars | 0.3g | 1.7g |
| Fat | 0.5g | 0.4g |
| of which Saturates | 0.1g | 0g |
| Fibre | 8.7g | 2.6g |
| Sodium | 1mg | 33mg |
| Potassium | 355mg | 316mg |
| Calcium | 27mg | 47mg |
| Iron | 2.1mg | 0.7mg |
| Vitamin C | 0mg | 89.2mg |
| Vitamin A | 0µg | 31µg |
| Selenium | 1µg | 2µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Black Beans has more (132kcal vs 34kcal per 100g) — a difference of 98kcal. Broccoli is the lower-calories option if that is your priority.
- Protein: Black Beans has more (8.9g vs 2.8g per 100g) — a difference of 6.1g. Black Beans is the stronger source of protein here.
- Carbohydrates: Black Beans has more (23.7g vs 6.6g per 100g) — a difference of 17.1g.
- Sugars: Broccoli has more (1.7g vs 0.3g per 100g) — a difference of 1.4g. Black Beans is the lower-sugars option if that is your priority.
- Fat: Black Beans has more (0.5g vs 0.4g per 100g) — a difference of 0.1g. Broccoli is the lower-fat option if that is your priority.
- Saturated fat: Black Beans has more (0.1g vs 0g per 100g) — a difference of 0.1g. Broccoli is the lower-saturated fat option if that is your priority.
- Fibre: Black Beans has more (8.7g vs 2.6g per 100g) — a difference of 6.1g. Black Beans is the stronger source of fibre here.
- Sodium: Broccoli has more (33mg vs 1mg per 100g) — a difference of 32mg. Black Beans is the lower-sodium option if that is your priority.
- Potassium: Black Beans has more (355mg vs 316mg per 100g) — a difference of 39mg. Black Beans is the stronger source of potassium here.
- Calcium: Broccoli has more (47mg vs 27mg per 100g) — a difference of 20mg. Broccoli is the stronger source of calcium here.
- Iron: Black Beans has more (2mg vs 1mg per 100g) — a difference of 1mg. Black Beans is the stronger source of iron here.
- Vitamin c: Broccoli has more (89mg vs 0mg per 100g) — a difference of 89mg. Broccoli is the stronger source of vitamin C here.
- Vitamin a: Broccoli has more (31µg vs 0µg per 100g) — a difference of 31µg. Broccoli is the stronger source of vitamin A here.
- Selenium: Broccoli has more (2µg vs 1µg per 100g) — a difference of 1µg. Broccoli is the stronger source of selenium here.
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Black Beans | % DV | Broccoli | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Broccoli is the lower-calorie option at 34 kcal per 100g. If you need more protein, Black Beans provides more at 8.9g per 100g. For lower carbohydrates, Broccoli has fewer carbs at 6.6g per 100g.
Both black beans and broccoli can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Black Beans or Broccoli?
Black Beans has 132 calories per 100g while Broccoli has 34 calories per 100g. Black Beans is higher in calories by 98 kcal per 100g.
Which has more protein, Black Beans or Broccoli?
Black Beans contains 8.9g of protein per 100g. Broccoli contains 2.8g of protein per 100g. Black Beans has more protein.
Is Black Beans healthier than Broccoli?
Black Beans has 132 kcal, 8.9g protein, 23.7g carbs and 0.5g fat per 100g. Broccoli has 34 kcal, 2.8g protein, 6.6g carbs and 0.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Black Beans or Broccoli?
Black Beans contains 8.7g of fibre per 100g, and Broccoli contains 2.6g per 100g. Black Beans has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Black Beans vs Broccoli?
A typical 1 cup cooked of black beans (172g) is around 227 calories. A typical 1 cup chopped of broccoli (91g) is around 31 calories — a difference of 196 kcal per serving in favour of broccoli.
Can I substitute Black Beans for Broccoli in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).