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Calories in Black Beans

Q: How many calories in black beans?

Black beans have 132 calories per 100g cooked. A cup (172g): 227 kcal and 15.2g protein.

Updated July 2026 · Source: USDA FoodData Central

132

kcal

per 100g

8.86

Protein

0.54

Fat

23.71

Carbs

8.7

Fiber

227

kcal per cup cooked (172g)

132

kcal per 100g cooked

kcal per oz (28g)

🫐Richest antioxidants of any legume — anthocyanins

🌿8.7g fiber per 100g — highest of common beans

⚡Magnesium — 17% DV per 100g

🔴Iron — highest of common beans

💊Folate — 32% DV per 100g

😌Very low GI — 30

🫛 Calculate Calories for Any Black Beans Weight

Weight100g

Nutrition Facts

Per 100g cooked black beans

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Black beans contain 132 calories per 100g cooked. A cup (172g) has 227 calories with 15.2g protein. They have the highest antioxidant content of any legume — their black colour comes from anthocyanins with anti-cancer and anti-inflammatory properties. Exceptional manganese (38% DV), magnesium (17% DV), and the highest iron of common beans (2.1mg/100g).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Folate	128µg	32%
Manganese	0.72mg	31%
Magnesium	70mg	17%
Iron	2.1mg	12%
Phosphorus	140mg	11%
Zinc	1.12mg	10%
Potassium	355mg	8%
Thiamine (B1)	0.24mg	20%
Copper	0.21mg	23%
Vitamin B6	0.07mg	4%

Calories in Black Beans by Weight

Weight	Calories	Protein	Net Carbs	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates23.71g · 72% of calories

Protein8.86g · 27% of calories

Fat0.54g · 4% of calories

Fiber8.7g · Net carbs: 15.0g

Net carbs: 15.0g/100g. GI ~30. Black colour from anthocyanins (same as blueberries) — richest antioxidant legume. High magnesium (70mg/100g). Dry black beans: 341 kcal/100g. Soak overnight, cook 1-1.5 hours, or use canned.

Micronutrient Highlights

🫐

Anthocyanins

~0.2g

Polyphenols

Richest legume — anti-cancer, anti-inflammatory

🌿

Fiber

8.7g

31% DV

Highest of common beans — prebiotic

⚡

Magnesium

70mg

17% DV

ATP, muscle, nerve — high for a legume

💊

Folate (B9)

128µg

32% DV

Cell division and pregnancy

🔴

Iron

2.1mg

12% DV

Highest of common beans

⚡

Manganese

0.72mg

31% DV

Antioxidant enzymes

Black Bean Health Benefits

Anthocyanins — Richest Antioxidant Legume

Black beans get their colour from anthocyanins — the same flavonoids in blueberries, red cabbage, and red wine. Black beans have the highest total antioxidant capacity of any legume — significantly more than red kidney beans, pinto beans, or lentils. Anthocyanins inhibit cancer cell growth, reduce oxidative stress, improve cognitive function, and have anti-inflammatory effects. They also improve insulin sensitivity and reduce LDL oxidation.

Magnesium — High for a Legume

Black beans provide 70mg of magnesium per 100g (17% DV) — the highest of any common bean, significantly more than lentils (36mg) or chickpeas (48mg). A cup provides 120mg (29% DV). Regular black bean consumption is one of the most effective plant-based strategies for improving magnesium status.

Gut Health — Highest Fiber Bean

At 8.7g fiber per 100g, black beans have the highest fiber of any commonly consumed bean. The fiber includes insoluble cellulose (regularity) and soluble pectin (cholesterol-lowering, gut bacteria feeding). Black bean consumption significantly increases Bacteroidetes populations — associated with lean body composition and reduced metabolic disease risk.

Traditional Dietary Role

Black beans are a dietary staple in Central and South America, the Caribbean, and the American Southwest — cultures with notably low rates of metabolic disease despite high carbohydrate intakes. The 'bean paradox' — high carb content but very low GI — makes black beans one of the clearest examples of how food quality matters more than macronutrient ratios.

Black Beans vs Other Legumes

Is Black Beans Suitable for Your Diet?

✅

Weight loss

Excellent — high fiber, low GI

❌

Keto

No — 15.0g net carbs

✅

Paleo

Debated

✅

Gluten-free

Yes

✅

Diabetic

Yes — very low GI 30

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Antioxidant

Richest antioxidant legume

Related Calculators

Frequently Asked Questions

How many calories in black beans?

Black beans have 132 calories per 100g cooked. A cup (172g): 227 kcal and 15.2g protein.

Are black beans the healthiest bean?

For antioxidants, yes — the black colour comes from anthocyanins (same pigments in blueberries) giving black beans the highest antioxidant content of any legume. For folate and manganese, lentils and chickpeas are comparable.

Are black beans good for weight loss?

Yes — high fiber (8.7g/100g), high protein (8.86g/100g), and very low GI (30) create strong satiety at only 132 kcal/100g.

Are black beans keto?

No — 15.0g net carbs per 100g. Not suitable for ketogenic diets.

Are black beans a complete protein?

Not independently — limiting in methionine. Traditional rice and beans combination creates a complete protein profile.

Do black beans need to be soaked?

Yes — soak overnight (8+ hours) to reduce cooking time and reduce oligosaccharides that cause gas. Canned black beans are pre-cooked and can be used directly after rinsing.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.