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Black Beans Nutrition Facts: Are Black Beans Good for You?
Cooked black beans are a source of plant-based protein, fiber, and several minerals and vitamins. A 100-gram portion is high in dietary fiber, folate, thiamin, and copper, and is a good source of protein, magnesium, and iron. With very little fat, sugar, and sodium, they can be a beneficial part of many eating patterns. Their overall health impact depends on portion size and how they are prepared and combined with other foods in a whole diet.
Per 100 g · Beans, black, mature seeds, cooked, boiled, without salt
What stands out in black beans
- High in dietary fiber. A 100-gram serving of cooked black beans provides 8.7 grams of dietary fiber, which is 31% of the Daily Value (DV).
- Good source of protein. Black beans contain nearly 9 grams of protein per 100 grams, supplying 18% of the Daily Value.
- Source of B vitamins. This portion is high in the B vitamins folate, with 149 mcg (37% DV), and thiamin, with 0.24 mg (20% DV).
- Contains key minerals. Per 100 grams, black beans are high in copper (23% DV) and a good source of magnesium (17% DV), iron (12% DV), phosphorus (11% DV), and zinc (10% DV).
What to keep in mind
- This nutrition data is for black beans cooked without salt, which have only 1 mg of sodium. Canned varieties often contain much higher amounts of sodium, so check product labels or look for no-salt-added options.
Black Beans nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 132 kcal | – |
| Protein | 8.9 g | 18% |
| Total fat | 0.54 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Monounsaturated fat | 0.05 g | – |
| Polyunsaturated fat | 0.23 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 23.7 g | 9% |
| Dietary fiber | 8.7 g | 31% |
| Total sugars | 0.32 g | – |
| Water | 65.7 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 355 mg | 8% |
| Calcium | 27 mg | 2% |
| Iron | 2.1 mg | 12% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 140 mg | 11% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.21 mg | 23% |
| Manganese | 0.44 mg | 19% |
| Selenium | 1.2 mcg | 2% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.87 mg | 6% |
| Vitamin K | 3.3 mcg | 3% |
| Thiamin (B1) | 0.24 mg | 20% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 0.51 mg | 3% |
| Vitamin B6 | 0.07 mg | 4% |
| Folate (DFE) | 149 mcg | 37% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 32.6 mg | 6% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Black Beans by portion
A standard serving of 1 cup (172 grams) of cooked black beans contains 227 calories. This portion provides about 15 grams of protein and 15 grams of dietary fiber. The same serving size has about 41 grams of carbohydrates, including less than 1 gram of sugar, and less than 1 gram of total fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 172 g | 227 | 15.3 g | 40.8 g | 15 g | 0.9 g |
How black beans compares with other beans, legumes and soy foods
Compared to other beans, legumes, and soy foods, cooked black beans are among the highest in dietary fiber (ranking 2nd out of 10) and carbohydrates (ranking 3rd). A 100-gram serving has more fiber (8.7 g) than an equal amount of kidney beans (7.4 g) or lentils (7.9 g). The protein content of black beans (8.9 g) is similar to that of pinto beans and lentils but less than that of edamame (11.9 g). They are naturally very low in sodium, ranking 9th in their group.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Black Beans | 132 | 8.9 g | 23.7 g | 8.7 g | 0.54 g |
| Kidney Beans | 127 | 8.7 g | 22.8 g | 7.4 g | 0.5 g |
| Pinto Beans | 143 | 9 g | 26.2 g | 9 g | 0.65 g |
| Edamame | 121 | 11.9 g | 8.9 g | 5.2 g | 5.2 g |
| Lentils | 116 | 9 g | 20.1 g | 7.9 g | 0.38 g |
Quick answers
How many calories are in a cup of black beans?
One cup of cooked black beans, which weighs 172 grams, contains 227 calories.
How much protein is in a cup of black beans?
A single cup (172 g) of cooked black beans provides about 15 grams of protein.
How much fiber is in black beans?
A 100-gram serving of cooked black beans has 8.7 grams of fiber. A larger 1-cup serving contains 15 grams of fiber.
When to talk to a doctor or dietitian
- At 355 mg of potassium per 100 g, black beans is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how black beans fits your situation.
Last updated October 21, 2026