Calories in Black Beans: Full Nutrition Breakdown

Black beans are a nutrient-dense legume prized for their rich, earthy flavor and impressive nutritional profile. One cup of cooked black beans provides roughly 15 grams of protein, 15 grams of fiber, and is an excellent source of folate, iron, magnesium, and potassium. They are a staple in Latin American, Caribbean, and Southwestern cuisines.

Calories by serving size:

Black beans are also a notable source of anthocyanins, the same antioxidants found in blueberries, which give them their dark color. Their high folate content — about 64% of the daily value per cup — supports red blood cell formation and is especially important during pregnancy.

Frequently Asked Questions (FAQ)

How much protein is in a cup of black beans?

A cup of cooked black beans provides approximately 15.2 grams of protein. This makes them one of the best plant-based protein sources available, roughly equivalent to two large eggs. Pairing black beans with rice creates a complete protein by supplying all essential amino acids.

How do black beans compare to kidney beans?

Black beans and kidney beans are nutritionally similar, with both offering high protein and fiber. Black beans have slightly more fiber per cup (15 g vs 13 g) and a slightly earthier flavor, while kidney beans are somewhat larger and hold their shape better in stews and chili. Both are excellent choices for a healthy diet.

Are black beans good for weight loss?

Black beans are an excellent food for weight loss due to their high fiber and protein content, both of which promote satiety and help control appetite. A cup of black beans provides 15 grams of fiber — about 54% of the daily recommended intake — which slows digestion and keeps you feeling full longer. Their low fat content and moderate calorie density make them a filling, nutrient-rich staple for calorie-controlled diets.

Is there a nutritional difference between canned and dried black beans?

Canned and dried black beans have very similar macronutrient profiles once cooked. The primary difference is sodium: canned black beans can contain 400–600 mg of sodium per serving, while home-cooked dried beans have almost none. Draining and rinsing canned beans removes roughly 40% of the added sodium, making them a convenient and still nutritious option.

Do black beans cause gas, and how can I reduce it?

Black beans contain oligosaccharides, a type of complex sugar that the human body cannot fully digest, leading to gas production by gut bacteria. Soaking dried beans for at least 8 hours and discarding the soaking water before cooking can significantly reduce these compounds. Gradually increasing your bean intake over several weeks also allows your digestive system to adapt, producing less gas over time.