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Black Beans Calories
Plant protein, fiber, iron and magnesium source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Black Beans (170 g) has 224 calories. That works out to 132 calories per 100 g. It contains 40.3 g of carbs, 15.1 g of protein, 0.9 g of fat and 14.8 g of fiber. Its 253.3 µg of Folate covers 63% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Black Beans?
Black beans are small, dark-skinned legumes native to the Americas and especially familiar in Latin American and Caribbean cooking. They hold their shape well when cooked, with a tender, creamy centre and a mild, earthy flavour.
In their home cuisines, they’re often served with rice, folded into tacos or burritos, or simmered into soups and stews. They also work well in salads and grain bowls for readers elsewhere. Black beans offer plant protein and fibre, making them a filling base for a meat-free meal. Pair them with citrus, fresh herbs or vegetables for brightness; if using canned beans, rinsing them can reduce excess salt.
Black Beans Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
23.7g
· 9% DV
Protein
8.9g
· 18% DV
Fat
0.5g
· 1% DV
Fiber
8.7g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 26% · Fat 4%
Black Beans Vitamins & Minerals
Vitamins
Folate
149µg · 37% DV
B1
0.21mg · 18% DV
B6
0.13mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
140mg · 20% DV
Magnesium
70mg · 17% DV
Iron
2mg · 11% DV
Potassium ⭐
355mg · 10% DV
How Nutritious Is Black Beans?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Black Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Beans
To burn the 132 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Black Beans Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Beans Contain Allergens?
No known major allergens
Which Diets Is Black Beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Beans Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
Compare Black Beans
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Frequently Asked Questions About Black Beans
How do you cook dried black beans?
Sort and rinse dried black beans, then soak them if you have time. Drain, cover with fresh water, and simmer until completely tender. Add acidic ingredients such as tomatoes or vinegar after the beans have softened, since acid can slow their cooking.
Do black beans need to be soaked before cooking?
No, black beans do not have to be soaked, but unsoaked beans usually take longer to cook and may soften less evenly. Soaking can also help some people find them easier to digest; drain and rinse the soaking water before cooking.
Should you rinse canned black beans?
Yes, drain and rinse canned black beans if you want a cleaner flavor and less of the thick, starchy canning liquid. You can add them straight to salads, soups, or cooked dishes; they are already cooked, so they only need heating if the recipe calls for it.
Are black beans the same as kidney beans?
No, black beans and kidney beans are different varieties. Black beans are smaller, dark-skinned, and have an earthy flavor, while kidney beans are larger and usually have a firmer, meatier texture. They can sometimes substitute for each other, but the result will differ.
Can you eat black beans raw?
No, do not eat dried black beans raw or undercooked. Raw and insufficiently cooked beans can contain lectins that may cause digestive illness. Cook dried beans thoroughly until soft; canned black beans are already cooked and can be eaten after draining.
Do black beans cause gas?
Yes, black beans can cause gas or bloating because they contain carbohydrates that gut bacteria ferment. Soaking dried beans and discarding the soaking water, cooking them thoroughly, and starting with a smaller serving may make them more comfortable to eat.
Can you freeze cooked black beans?
Yes, cooked black beans freeze well. Let them cool, divide them into meal-sized portions, and store them in airtight containers with a little cooking liquid to help prevent drying. Thaw them in the refrigerator or add them directly to soups and stews.
How long do cooked black beans last in the fridge?
Cooked black beans generally keep for three to four days in the refrigerator when stored promptly in a covered container. Refrigerate them within two hours of cooking, and discard them if they develop an off smell, unusual texture, or visible mold.
What do black beans taste like?
Black beans have a mild, earthy, slightly sweet flavor and a creamy interior with a tender but intact skin when properly cooked. Their taste works especially well with garlic, cumin, chili, lime, corn, and tomatoes, so they are common in Latin American dishes.
Are black beans a good choice for people with diabetes?
Black beans can fit into many diabetes-friendly meals: their fiber and protein make them more filling than many refined starches. Count the portion as part of the meal’s carbohydrates, and follow advice from your clinician or dietitian if you use glucose-lowering medication.
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Nutrition data compiled from USDA FoodData Central and scientific sources.