How many calories are in black beans?
Half a cup of cooked black beans (86 g) has 114 calories. 100 g has 132 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 110.
Nutrition database · Beans and legumes
Black Beans Nutrition Facts, Fiber and Protein
Half a cup of cooked black beans (86 g) has 114 calories, 7.5 g of fiber, 7.6 g of protein and almost no fat. The numbers are USDA's for black beans boiled from dry without salt, weighed drained.
Black Beans Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: SVG · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1/2 cup (86 g)
At a glance
- Calories
- 114
- Protein
- 7.6 g · 15%
- Total carbohydrate
- 20.4 g · 7%
- Total fat
- 0.5 g · 1%
- Dietary fiber
- 7.5 g · 27%
- Total sugars
- 0.3 g · 0%
- Sodium
- 0.86 mg · 0%
Opens the free label generator with this amount of black beans already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 114 | 132 | |
| Total fat | 0.5 g | 1% | 0.54 g |
| Saturated fat | 0.1 g | 1% | 0.14 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.05 g | |
| Polyunsaturated fat | 0.2 g | 0.23 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 0.86 mg | 0% | 1 mg |
| Total carbohydrate | 20.4 g | 7% | 23.7 g |
| Dietary fiber | 7.5 g | 27% | 8.7 g |
| Total sugars | 0.3 g | 0.32 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 7.6 g | 8.86 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.75 mg | 5% | 0.87 mg |
| Vitamin K | 2.8 mcg | 2% | 3.3 mcg |
| Thiamin (B1) | 0.21 mg | 17% | 0.24 mg |
| Riboflavin (B2) | 0.05 mg | 4% | 0.06 mg |
| Niacin (B3) | 0.43 mg | 3% | 0.51 mg |
| Vitamin B6 | 0.06 mg | 3% | 0.07 mg |
| Folate (DFE) | 128 mcg | 32% | 149 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 28 mg | 5% | 32.6 mg |
| Minerals | |||
| Calcium | 23 mg | 2% | 27 mg |
| Iron | 1.8 mg | 10% | 2.1 mg |
| Potassium | 305 mg | 6% | 355 mg |
| Magnesium | 60 mg | 14% | 70 mg |
| Phosphorus | 120 mg | 10% | 140 mg |
| Zinc | 0.96 mg | 9% | 1.12 mg |
| Copper | 0.18 mg | 20% | 0.21 mg |
| Manganese | 0.38 mg | 17% | 0.44 mg |
| Selenium | 1 mcg | 2% | 1.2 mcg |
| Other | |||
| Water | 56.5 g | 65.7 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Black Beans nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 172 g | 227 | 40.8 g | 15.2 g | 0.9 g | 15 g | 0.6 g |
| 1/2 cup | 86 g | 114 | 20.4 g | 7.6 g | 0.5 g | 7.5 g | 0.3 g |
| 100 g | 100 g | 132 | 23.7 g | 8.9 g | 0.5 g | 8.7 g | 0.3 g |
How much fiber is in black beans?
Half a cup of cooked black beans (86 g) has 7.5 g of fiber, 27% of the Daily Value. 100 g has 8.7 g. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much protein is in black beans?
Half a cup of cooked black beans (86 g) has 7.6 g protein, 15% of the 50 g Daily Value. 100 g has 8.86 g. At 10 to 19% DV per serving, that meets the FDA threshold for a "good source" claim.
How many carbs are in black beans?
Half a cup of cooked black beans (86 g) has 20.4 g total carbohydrate, including 7.5 g dietary fiber and 0.3 g total sugars. Carbohydrate minus fiber is 12.9 g.
How much folate is in black beans?
Half a cup of cooked black beans (86 g) has 128 mcg of folate, 32% of the Daily Value. 100 g has 149 mcg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much potassium is in black beans?
Half a cup of cooked black beans (86 g) has 305 mg of potassium, 6% of the Daily Value. 100 g has 355 mg. That is below the 10% DV a serving needs for a "good source" claim.
Black Beans nutrition per 100 grams
100 g of black beans has 132 calories, 8.86 g protein, 23.7 g carbohydrate, 8.7 g fiber, 0.32 g sugars and 0.54 g fat.
Where the calories in black beans come from
About 70% of the calories in black beans come from carbohydrate, 4% from fat and 26% from protein (Atwater factors of 4, 9 and 4 calories per gram).
What are black beans?
Black beans, also sold as turtle beans, are small, oval common beans with a glossy black skin and a dense, creamy interior. They are a staple of Mexican, Central American, Cuban and Brazilian cooking. The skin is rich in dark pigments, which is why the cooking liquid turns inky and why the beans can tint rice or soup. This page uses USDA's record for mature black beans boiled without salt.
Foods made with black beans
- Black beans and rice. Cuban-style beans cooked with onion, garlic and peppers and served over white rice. White Rice · Onion · Garlic
- Feijoada. Brazil's black bean stew, slow-cooked with cuts of pork, bacon and smoked sausage. Bacon
- Black bean soup. Beans simmered with onion and spices, partly pureed and topped with sour cream. Onion · Sour Cream
- Burritos and bowls. Whole or mashed beans with rice, avocado and salsa. Brown Rice · Avocado · Tomato
- Black bean burgers. Mashed beans bound with oats or breadcrumbs and egg, then pan-cooked. Oats · Egg
- Black bean brownies. Pureed beans replace part or all of the flour in a fudgy brownie. Chocolate Chips · Egg · Sugar
Canned vs dried black beans
Dried black beans swell as they soak and cook, ending up at roughly double their dry weight or more. 100 g of cooked beans has 132 calories; the same weight of dry beans has far more, because it holds no water. Make sure the weight you enter matches the state of the beans.
Canned black beans are cooked beans in a starchy, usually salted liquid. Drained, their calories and fiber are close to this record, but their sodium is much higher than the 0.86 mg per half cup here. Rinsing removes part of the salt along with the dark liquid.
Labeling a black bean product
For a black bean soup, salsa or burrito filling, weigh the beans cooked and drained, and enter them with every other ingredient in the label generator. If you start from dried beans, either weigh after cooking or enter the dry weight against a dry-bean record, but do not mix the two. Canned or salted beans should use the supplier's sodium, since this record is unsalted. The RACC lookup gives the reference amount for beans, soups and entrees, and recipe nutrition totals a batch.
Black Beans nutrition label for Canada, the EU and the UK
The same serving of black beans, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1/2 cup (86g) / pour 1/2 cup (86g)
Calories
110
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 1 % |
| Saturated / Saturés | 0 g + Trans 0 g | 1 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 0 mg | 0 % |
| Carbohydrate / Glucides | 20 g | 7 % |
| Fibre / Fibres | 7 g | 27 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 8 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 23 mg | 2 % |
| Iron / Fer | 2 mg | 10 % |
| Potassium | 305 mg | 9 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 552 kJ / 132 kcal |
| Fat | 0.5 g |
| of which saturates | 0.1 g |
| Carbohydrate | 24 g |
| of which sugars | 0.3 g |
| Protein | 8.9 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 86g | %RI* | |
|---|---|---|---|
| Energy | 552 kJ 132 kcal |
475 kJ 114 kcal |
5.7% |
| Fat | 0.5g | 0 gg | <1% |
| of which saturates | 0.1g | 0.1g | <1% |
| Carbohydrate | 24g | 20g | 7.8% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 8.7g | 7.5g | - |
| Protein | 8.9g | 7.6g | 15% |
| Salt | 0 gg | 0 gg | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about black beans
How many calories are in 1 cup of black beans?
A cup of cooked black beans (172 g) has 227 calories, 15.2 g of protein and 15 g of fiber.
How many calories are in canned black beans, drained?
Drained canned beans are close to this cooked record: about 227 calories per cup. A standard can holds about one and a half cups once drained. The main difference is added salt, so use the can's label for sodium.
Black beans vs pinto beans: which is more nutritious?
They are very close. Cooked pinto beans and black beans are similar in calories, protein and fiber per cup, and both are almost fat-free. Pick by recipe; refried beans are usually made from pinto beans mashed with fat, which adds calories.
Black beans vs chickpeas: which has fewer calories?
Black beans do. Gram for gram they have fewer calories and less fat than chickpeas and slightly more fiber, while chickpeas have a little more iron and folate.
How many calories are in 100 g of black beans?
100 g of black beans has 132 calories, 8.86 g protein, 23.7 g carbohydrate and 0.54 g fat.
How much protein is in black beans?
Half a cup of cooked black beans (86 g) has 7.6 g protein, 15% of the 50 g Daily Value. 100 g has 8.86 g.
How many calories are in black beans, raw vs cooked?
100 g of black beans has 341 calories dry and 132 calories boiled. It takes up water as it cooks, so the same weight holds fewer calories. Weigh it in the same state as the values you use.
What is a serving of black beans?
This page defaults to 1/2 cup (86 g). The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for black beans.
Can I use black beans in a Nutrition Facts label calculation?
Yes. Open the generator with black beans added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Black Beans compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Black BeansBeans, black, mature seeds, cooked, boiled, without salt | 132 | 8.86 g | 0.54 g | 23.7 g |
| Canned Black BeansBeans, black turtle, mature seeds, canned | 91 | 6.03 g | 0.29 g | 16.6 g |
| Dry Black BeansBeans, black, mature seeds, raw | 341 | 21.6 g | 1.42 g | 62.4 g |
Related foods
Often compared or used with black beans
- Chickpeas134 cal per 1/2 cup
- Brown Rice248 cal per 1 cup
- White Rice205 cal per 1 cup
- Avocado322 cal per 1 avocado, whole
More in Beans and legumes
Tools and guides for labeling black beans
If you make and sell a product that contains black beans, these free tools cover the next steps.
- Nutrition Facts label generatorAdd black beans and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare black beans with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 173735: "Beans, black, mature seeds, cooked, boiled, without salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with black beans
Add black beans and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.