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Drained Canned Black Beans Calories
High in fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Drained Canned Black Beans (130 g) has 118 calories. That works out to 91 calories per 100 g. It contains 20.8 g of carbs, 7.8 g of protein, 0.5 g of fat and 9 g of fiber. Its 128.7 µg of Folate covers 32% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Drained Canned Black Beans Nutrition Facts
Selected: ½ cup (medium) · 130 g
118
KCAL / 130G
Carbs
20.8g
· 8% DV
Protein
7.8g
· 16% DV
Fat
0.5g
· 1% DV
Fiber
9g
· 32% 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%
Drained Canned Black Beans nutrition facts table · ½ cup (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 20.8 g | 8% |
| Fiber | 9 g | 32% |
| Protein | 7.8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in ½ Cup of Drained Canned Black Beans?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 130 g | 118 kcal |
| 2 tablespoon (small) | 30 g | 27 kcal |
| 0.25 cup (small) | 65 g | 59 kcal |
| 100 g | 100 g | 91 kcal |
| 1 serving (medium) | 100 g | 91 kcal |
| 0.75 cup (large) | 195 g | 177 kcal |
| 1 can (medium) | 240 g | 218 kcal |
| 1 cup (extra large) | 260 g | 237 kcal |
Calculated from 91 calories per 100 g.
Frequently Asked Questions About Drained Canned Black Beans
Do drained canned black beans need to be cooked?
No, drained canned black beans are already cooked and can be eaten straight from the can. For hot dishes, just heat them through; prolonged boiling can make them split or turn mushy.
Should you rinse drained canned black beans?
Yes, rinsing is usually helpful. Run the beans under cool water in a colander to remove the canning liquid and some of the salt on their surface, especially if you are adding them to a salad or other cold dish.
How do you season drained canned black beans?
Season drained canned black beans with cumin, garlic, onion, chili, or lime. Briefly cook the seasonings first, then add the beans with a splash of water so they warm up without drying out.
What can you make with drained canned black beans?
Use drained canned black beans in tacos, burritos, soups, salads, rice bowls, or mashed bean dips. Since they are already cooked, add them near the end of a recipe so they heat through without losing their shape.
How long do drained canned black beans last in the fridge after opening?
Keep leftover drained canned black beans in a covered container in the refrigerator, rather than in the opened can, and use them within a few days. Discard them if their smell, appearance, or texture changes.
Can you freeze drained canned black beans?
Yes, drained canned black beans freeze well. Put them in an airtight freezer-safe container or bag; thawed beans may be softer, so they work especially well in soups, sauces, and other cooked dishes.
Do drained canned black beans cause gas?
They can cause gas or bloating in some people because beans contain fermentable carbohydrates. Rinsing may help, and starting with a smaller portion before eating more can make them easier to tolerate.
Are drained canned black beans already soft enough to mash?
Yes, they are soft enough to mash without additional cooking. Drain and rinse them, then crush with a fork or blend with seasonings; add a little water or lime juice if the mixture is too thick.
How are drained canned black beans different from kidney beans?
Drained canned black beans are smaller and have a more earthy flavor and creamy texture, while kidney beans are larger and firmer. They can replace each other in many recipes, but the dish’s color and texture will change.
Can drained canned black beans replace dried black beans in a recipe?
Yes, drained canned black beans can replace cooked dried black beans in most recipes. They are already cooked, so add them near the end and shorten the simmering time; otherwise, they may break apart.
Drained Canned Black Beans Vitamins & Minerals
Vitamins
Folate
128.7µg · 32% DV
B1
0.16mg · 13% DV
B5
0.29mg · 6% DV
B6
0.09mg · 5% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.57mg · 25% DV
Phosphorus
152mg · 22% DV
Magnesium
77mg · 18% DV
Potassium ⭐
462mg · 14% DV
Sodium
308mg · 13% DV
Drained Canned Black Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Drained Canned Black Beans
To burn the 118 calories in ½ cup (medium) (130 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.
What is Drained Canned Black Beans?
Drained Canned Black Beans are cooked black beans with the canning liquid poured off. Black beans have deep roots in Latin American and Caribbean cooking, where they’re commonly served alongside rice or simmered into soups and stews.
Their flavour is mild and earthy, with tender skins and a creamy centre. They’re an easy addition to salads, grain bowls, tacos and wraps, whether you’re cooking a quick weeknight meal or adding a familiar ingredient to a plant-based dish. They provide fibre and plant protein; 100 g contains 6.9 g of fibre. For a fresher taste, rinse them after draining, then pair with lime, tomato, corn or herbs.
How Nutritious Is Drained Canned Black Beans?
Nutrient density
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.
Is Drained Canned Black Beans Processed?
NOVA 3
Processed
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 Drained Canned Black Beans Contain Allergens?
No known major allergens
Which Diets Is Drained Canned Black Beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Drained Canned Black Beans Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.