Calories in Black Beans: Nutrition Facts & Serving Sizes
Per 1 cup (194g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Black beans are a dried legume that contains 341 calories per 100g (dry weight). One cup (194g) delivers 662 calories, 41.9g of protein, 121.1g of carbs, and 30.1g of fiber. Note that these figures are for dry beans. Cooked black beans are significantly lower in calories per cup (around 227 calories). The standout nutrient is folate at 444mcg per 100g, covering over 111% of the daily value. Potassium is exceptional at 1,483mg per 100g, and iron reaches 5mg per 100g. With 21.6g of protein and only 1.4g of fat per 100g (dry), black beans are one of the best plant-based protein sources available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (194g) | 661.5 | 41.9g | 121.1g | 2.7g | 30.1g |
| 1 tbsp (12g) | 41.3 | 2.6g | 7.6g | 0.2g | 1.9g |
| 100g | 341 | 21.6g | 62.4g | 1.4g | 15.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 341 | 17% |
| Protein | 21.6g | 43% |
| Total Fat | 1.4g | 2% |
| Saturated Fat | 0.4g | 2% |
| Total Carbohydrates | 62.4g | 23% |
| Dietary Fiber | 15.5g | 55% |
| Sugars | 2.1g | 4% |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.4g | 0% |
| Calcium | 123mg | 9% |
| Iron | 5mg | 28% |
| Potassium | 1483mg | 32% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 171mg | 41% |
| Phosphorus | 352mg | 28% |
| Zinc | 3.7mg | 34% |
| Selenium | 3.2mcg | 6% |
| Folate | 444mcg | 111% |
| Thiamin (B1) | 0.9mg | 75% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Black Beans
Black beans are one of the most nutritionally valuable legumes you can eat. The fiber content (15.5g per 100g dry) is exceptional and supports digestive health, feeds beneficial gut bacteria, and helps regulate blood sugar by slowing carbohydrate absorption. For anyone trying to manage appetite during a cut, fiber is one of the most effective tools for staying full.
The folate content (444mcg per 100g) is among the highest of any food and covers over 100% of the daily recommended intake. Folate is critical for DNA synthesis, cell division, and recovery from intense training. Potassium (1,483mg per 100g) supports muscle contractions, electrolyte balance, and heart function.
Iron (5mg per 100g) is in the non-heme form, which is less bioavailable than animal-based iron but still meaningful, especially when paired with vitamin C-rich foods to boost absorption. Magnesium (171mg per 100g) supports muscle function, sleep quality, and energy production.
Black beans are an extremely cost-effective protein source. They cook well in bulk, store for months dried, and work in burritos, bowls, soups, and salads. For plant-based eaters or anyone looking to reduce reliance on animal protein, black beans are a staple.
Dietary Considerations
Black beans are vegan, vegetarian, and gluten-free. They are not keto-friendly due to their high carbohydrate content (62.4g per 100g dry). They contain no cholesterol and are very low in fat (1.4g per 100g). Black beans are paleo-debated (some exclude legumes on paleo). They are excellent for weight management when cooked, since a cup of cooked black beans has substantial volume with meaningful protein and fiber. Canned black beans are a convenient alternative but may contain added sodium, so rinsing before eating reduces sodium by up to 40%.
Daily Intake (100g)
100g of black beans provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in black beans?
Dry black beans contain 341 calories per 100g. Cooked black beans are much lower, around 132 calories per 100g. A 1-cup serving of cooked black beans (172g) is approximately 227 calories.
Are black beans good for weight loss?
Yes. Cooked black beans are relatively low in calories and very high in fiber and protein, both of which reduce hunger. The combination makes them one of the most filling foods you can add to a calorie-controlled diet.
How much protein in black beans?
Black beans contain 21.6g of protein per 100g dry. A 1-cup dry serving (194g) provides 41.9g of protein. Cooked, a cup provides roughly 15g of protein.
Are black beans high in fiber?
Yes. Black beans contain 15.5g of fiber per 100g dry, making them one of the highest-fiber legumes available. A 1-cup dry serving provides 30.1g of fiber.
Are black beans keto-friendly?
No. Black beans are high in carbohydrates (62.4g per 100g dry, or about 41g per 100g cooked), which makes them incompatible with standard ketogenic diets.
Are canned black beans as nutritious as dried?
Nutritionally they are similar, though canned beans may have added sodium. Rinsing canned beans before use can reduce sodium content significantly. Dried beans give you more control over sodium and are more economical.
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