BeslyBlack Beans: Calories, Protein, Carbs & Fat
Calories in black beans, by the numbers: 27% of them come from protein, 70% from carbs and 3% from fat. For 1 cup cooked (170 g) that works out to 224 kcal, 15.1 g protein, 40.3 g carbs and 0.8 g fat.
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Black Beans serving sizes: calories and macros
| Serving | Grams | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|
| 100 g | 100 | 132 | 8.9 | 23.7 | 0.5 |
| 1 oz | 28.4 | 37 | 2.5 | 6.7 | 0.1 |
| 1 cup cooked | 170 | 224 | 15.1 | 40.3 | 0.8 |
Where the calories in black beans come from
Counting protein and carbs at 4 calories per gram and fat at 9, black beans gets 27% of its calories from protein, 70% from carbs and 3% from fat. This split is calculated from the macros listed per 100 g (8.9 g protein, 23.7 g carbs, 0.5 g fat).
Sodium, fiber, sugar and saturated fat in black beans
A 1 cup cooked (170 g) of black beans also contains 1.7 mg sodium, 14.8 g fiber, 0.5 g sugar and 0.2 g saturated fat.
| Nutrient | Per 100 g | Per 1 cup cooked (170 g) |
|---|---|---|
| Sodium | 1 mg | 1.7 mg |
| Fiber | 8.7 g | 14.8 g |
| Sugar | 0.3 g | 0.5 g |
| Saturated fat | 0.1 g | 0.2 g |
| Cholesterol | 0 mg | 0 mg |
| Potassium | 355 mg | 603.5 mg |
| Calcium | 27 mg | 45.9 mg |
| Iron | 2.1 mg | 3.6 mg |
| Vitamin C | 0 mg | 0 mg |
How black beans compares with similar foods
Among the 5 foods compared here, black beans is number 2 when sorted from the lowest to the highest calories per 100 g (132 kcal). The comparison uses foods from the same food group (legumes & soy) that have a page on Besly.
| Food (per 100 g) | Calories | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Tofu | 85 | 10.9 | 1 | 4.2 |
| Black Beans (this page) | 132 | 8.9 | 23.7 | 0.5 |
| Chickpeas | 164 | 8.9 | 27.4 | 2.6 |
| Hummus | 237 | 7.8 | 15 | 17.8 |
| Lentils | 352 | 24.6 | 63.4 | 1.1 |
Forms and preparations of black beans
Across the 5 forms listed for black beans, calories range from 131 kcal per 100 g (Black beans, from dried, no added fat) to 181 kcal per 100 g (Black beans, from dried, fat added).
| Form or preparation (per 100 g) | Calories | Protein g | Carbs g | Fat g | Default serving |
|---|---|---|---|---|---|
| Black Beans (main entry) | 132 | 8.9 | 23.7 | 0.5 | 1 cup cooked (170 g): 224 kcal |
| Black beans, from dried, no added fat | 131 | 8.6 | 23.1 | 0.5 | 1 cup (180 g): 236 kcal |
| Black beans, from canned, no added fat | 134 | 8.8 | 23.9 | 0.4 | 1 cup (180 g): 241 kcal |
| Black beans, from dried, fat added | 181 | 8.2 | 22 | 7 | 1 cup (185 g): 335 kcal |
| Black beans, from canned, fat added | 178 | 8.5 | 23.4 | 5.9 | 1 cup (185 g): 329 kcal |
Frequently asked questions
How many calories are in 1 cup cooked of black beans?
1 cup cooked (170 g) of black beans has 224 calories, with 15.1 g protein, 40.3 g carbs and 0.8 g fat.
How many calories are in 100 g of black beans?
100 g of black beans has 132 calories, 8.9 g protein, 23.7 g carbs and 0.5 g fat. One ounce (28.4 g) is 37 calories.
Is black beans low in carbs?
Carbs supply 70% of the calories in black beans (protein 27%, fat 3%). Per 100 g there are 23.7 g of carbs, and 1 cup cooked (170 g) has 40.3 g, including 14.8 g of fiber.
Recipes with black beans
- Air Fryer Avocado and Black Bean Taquitos
- Black Bean and Brown Rice Salad
- Savory Black Bean Burgers
- Crispy Black Bean Quesadillas
- Warm and Zesty Black Bean Soup
- Hearty Black Bean Soup
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Source: USDA FoodData Central, via the Besly food database (source tag “usda”, record us.generic.black_beans). Data snapshot: October 16, 2026. Values are averages for the food as described and vary by brand, ripeness and preparation. Serving sizes come from the same record.