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Black Beans Calories
High in protein and fiber, low-fat legume
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 legumes native to the Americas and especially central to cooking across Latin America and the Caribbean. You’ll find them dried or canned in many shops, and they’re a familiar pantry staple in dishes from Brazil to Cuba and beyond.
Once cooked, they’re tender and creamy inside, with a mild, earthy flavour. Serve them with rice, fold them into soups and stews, or add them to salads and bowls; a squeeze of lime and fresh herbs brighten their richness. They provide plant protein and plenty of fibre while remaining low in fat—100 g contains 8.7 g of fibre. If using dried beans, soak them ahead to help them cook more evenly and quickly.
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
0.15mg · 9% 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
0.13g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Black Beans
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Frequently Asked Questions About Black Beans
How do you cook black beans from scratch?
Rinse and sort dried black beans, then simmer them in fresh water until tender. Soaking them first shortens cooking time, but you can cook them without soaking if needed. Add acidic ingredients such as tomatoes or vinegar near the end, since they can slow softening.
Do black beans need to be soaked before cooking?
No, black beans do not have to be soaked, but soaking them overnight helps them cook faster and more evenly. Drain and rinse the soaking water before cooking. If you skip soaking, allow extra time and check the beans for tenderness as they simmer.
Do you rinse canned black beans?
Yes, drain and rinse canned black beans under running water before using them. Rinsing removes the packing liquid and reduces some of the added sodium. If you want a thicker, darker cooking liquid for a soup or stew, you can reserve a little of the liquid instead.
Are black beans good for you?
Yes, black beans are a nutritious source of plant protein and fiber. Their fiber supports digestive regularity, while their protein makes them filling in meals. Pair them with vegetables, grains, or other foods you enjoy for a balanced dish.
Why do black beans turn the cooking water black?
Black beans release dark pigments from their skins into the cooking water, so the liquid naturally turns deep purple or black. This is normal and does not mean the beans have spoiled. The flavorful liquid can be kept for soups, stews, or rice dishes.
Can you freeze cooked black beans?
Yes, cooked black beans freeze well. Cool them first, then freeze in meal-sized portions with a little cooking liquid to help keep them moist. Thaw them in the refrigerator or add frozen beans directly to soups, stews, and other hot dishes.
What is the difference between black beans and pinto beans?
Black beans are small, firm, and hold their shape well, while pinto beans are lighter-colored, creamier, and often become softer when cooked. Both work in soups, bowls, and Mexican-inspired meals, but pinto beans are a closer match when you want a creamy texture.
Can you eat black beans raw?
No, dried black beans should not be eaten raw. They need to be cooked thoroughly to become tender and safe to eat. Canned black beans are already cooked, so you can eat them after draining and rinsing or heat them in a recipe.
How do you make black beans less gassy?
To reduce gas from black beans, soak dried beans, discard the soaking water, rinse them, and cook them until completely tender. Increase your portion gradually if beans are new to your diet. Rinsing canned beans can also remove some of the compounds in their packing liquid.
What can you make with black beans besides soup?
Black beans work well in tacos, burritos, grain bowls, salads, veggie burgers, and dips. Their firm texture makes them especially useful in dishes where you want whole beans rather than a smooth puree. Season them with cumin, garlic, lime, or chili to suit the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.