How Many Calories in Black Beans? Nutrition Facts & Macros
A cup of cooked black beans (172 g) has 227 calories
Protein 15.2g · Carbs 40.8g · Fat 0.9g
Black beans are a staple legume in Latin American cuisine — essential in burritos, soups, rice bowls, and stews. With 132 kcal, 8.86 g of protein, and just 0.54 g of fat per 100 g, they deliver excellent plant-based protein with outstanding fiber (8.7 g — one of the highest among cooked legumes). They are also a remarkable source of folate — 149 mcg per 100 g covers about 37% of the daily value — and a good source of magnesium (70 mg). Here is everything you need to know about black bean calories and macros, based on USDA data. Cooked black beans are about 66% water by weight.
552 kJ · per 100g · Water: 65.74 g
Calorie Calculator: Black Beans (Cooked)
172 g Black Beans (Cooked) contains 227 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (172 g) | 227 kcal | 15.2g | 40.8g | 0.9g |
| ½ cup (86 g) | 114 kcal | 7.6g | 20.4g | 0.5g |
| 100 grams | 132 kcal | 8.9g | 23.7g | 0.5g |
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Black Beans (Cooked) — Nutrition Facts
| Black Beans (Cooked) | per 100g |
|---|---|
| Calories | 132 kcal |
| Protein | 8.86 g |
| Fat | 0.54 g |
| Carbs | 23.71 g |
| Fiber | 8.7 g |
| Sugar | 0.32 g |
| Sodium | 237 mg |
| Potassium | 355 mg |
| Magnesium | 70 mg |
| Phosphorus | 140 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.069 mg |
| Folate | 149 mcg |
| Manganese | 0.444 mg |
| Water | 65.74 g |
Source: USDA FoodData Central (FDC ID: 175237) · Data verified April 2026
Variations
Cooked / boiled (default)
132 kcal per 100 g. Boiled from dried beans — the most common preparation. 8.86 g protein, 8.7 g fiber, 0.54 g fat. Creamy texture with an earthy, slightly sweet flavor. Best for burritos, rice and beans, soups, salads, and dips.
Canned (drained)
~91 kcal per 100 g — lower calories due to added water during canning. Sodium is significantly higher (300-400 mg per 100 g vs 237 mg in home-cooked with salt). Convenient and ready to eat — no soaking required. Rinse to reduce sodium by about 40%. Protein and fiber slightly lower per 100 g but comparable per cup after draining.
Refried (frijoles refritos)
~96 kcal per 100 g — mashed and cooked with lard or oil. Higher fat content (2-5 g per 100 g depending on recipe) compared to plain boiled (0.54 g). Traditional Mexican preparation. Sodium can be very high (400-700 mg per 100 g). Look for fat-free or vegetarian refried beans for a lighter option. Great as a side dish, burrito filling, or nacho topping.
Dietary Perspectives
For Weight Loss
Black beans are excellent for weight loss — 132 kcal per 100 g with 8.86 g of protein and 8.7 g of fiber makes them one of the most satiating foods per calorie. A cup (172 g) has only 227 kcal with 15.2 g protein and 15 g fiber — an incredibly filling combination that keeps you full for hours. They have almost zero fat (0.54 g per 100 g) and low energy density due to 66% water content. Studies link regular bean consumption to lower body weight and reduced waist circumference. Great in salads, soups, burritos, and rice bowls.
For Athletic Performance
Black beans provide 132 kcal per 100 g with 8.86 g of protein — a solid plant-based option for athletes. Outstanding folate (149 mcg, 37% DV) supports cell repair and red blood cell production. Excellent magnesium (70 mg) aids muscle function and recovery. The 23.71 g of carbs per 100 g with high fiber (8.7 g) means slow-release energy — ideal for sustained endurance activities. Black beans are not a complete protein (low in methionine) — pair with rice for all essential amino acids. Best consumed 2-3 hours before training due to high fiber content.
For Keto
Black beans are NOT suitable for keto — 15 g net carbs per 100 g (23.71 g carbs minus 8.7 g fiber). A single cup (172 g) has about 25.8 g net carbs — exceeding a strict 20 g daily keto limit in one serving. Even half a cup (86 g) delivers about 12.9 g net carbs — taking up most of a daily keto budget. Legumes in general are too high-carb for keto. Better alternatives: edamame (~5 g net carbs per 100 g) or black soybeans (~1 g net carbs per 100 g) as bean substitutes. If you must include black beans on a less strict low-carb plan (50 g net carbs per day), limit to 2-3 tablespoons as a garnish.
Frequently Asked Questions
How many calories are in black beans?
One cup of cooked black beans (172 g) contains approximately 227 calories. Per 100 g, cooked black beans have 132 calories — moderate for a legume and highly satiating due to 8.7 g of fiber. Most calories come from carbohydrates (23.71 g per 100 g) with almost no fat (0.54 g). Compared to kidney beans (127 kcal) and chickpeas (164 kcal), black beans sit in between.
How much protein is in black beans?
One cup of cooked black beans (172 g) provides about 15.2 g of protein. Per 100 g, they contain 8.86 g of protein — comparable to kidney beans and chickpeas. While not a complete protein on their own (low in methionine), pairing black beans with rice creates a complete amino acid profile — a classic combination in Latin American cuisine. They are a core protein source in vegetarian and vegan diets.
Are black beans healthy?
Black beans are one of the healthiest legumes available. Per 100 g they provide 8.86 g protein, 8.7 g fiber (35% DV), 149 mcg folate (37% DV), 70 mg magnesium (17% DV), and 355 mg potassium (10% DV) — all with just 0.54 g of fat. They are rich in anthocyanins (the compounds that give them their dark color) which act as antioxidants. Studies link regular bean consumption to improved heart health, better blood sugar control, and reduced cancer risk.
How much fiber do black beans have?
Black beans are a fiber powerhouse — 8.7 g per 100 g, which is 35% of the daily value. A single cup (172 g) delivers about 15 g of fiber — half of the recommended daily intake. This is higher than most other cooked legumes: kidney beans (7.4 g), chickpeas (7.6 g), and lentils (7.9 g). The high fiber content promotes digestive health, feeds beneficial gut bacteria, and helps stabilize blood sugar after meals.
Are black beans good for weight loss?
Black beans are excellent for weight loss. A cup (172 g) has only 227 calories but packs 15.2 g of protein and 15 g of fiber — an incredibly satiating combination that keeps you full for hours. They have almost no fat (0.54 g per 100 g) and a low energy density due to 66% water content. Multiple studies link regular bean consumption to lower body weight and reduced waist circumference. Add them to salads, soups, or burritos for a filling, nutrient-dense meal.
Are black beans keto-friendly?
Black beans are not suitable for a standard keto diet. Per 100 g they have 23.71 g total carbs minus 8.7 g fiber = 15 g net carbs. A single cup (172 g) would deliver about 25.8 g net carbs — already exceeding a typical 20 g daily keto limit. Even half a cup (86 g) has about 12.9 g net carbs. For keto, use edamame (~5 g net carbs per 100 g) or black soybeans (~1 g net carbs per 100 g) as bean substitutes.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Black Beans (Cooked) | 132 | 8.86g | 23.71g | 0.54g |
| Kidney Beans (Red, Cooked) | 127 | 8.67g | 22.8g | 0.5g |
| Chickpeas (Cooked) | 164 | 8.86g | 27.42g | 2.59g |
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
| Baked Beans (Canned) | 94 | 4.75g | 21.14g | 0.37g |
per 100g
Per 100 g, cooked black beans have 132 kcal with 8.86 g of protein, 23.71 g of carbs (8.7 g fiber, 15 g net carbs), and just 0.54 g of fat. Compared to kidney beans (127 kcal, 7.4 g fiber), black beans have slightly more calories but significantly more fiber. Chickpeas (164 kcal) are more caloric with more fat (2.59 g).
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