Calories in Black Beans: Per 100 g, Per Serving & Nutrition Facts
132 kcal (552 kJ) per 100 g · P/F/C 8.9/0.5/24 g
Serving (170 g) — 224 kcal (939 kJ) · Nutri-Score A
Figures are for: Black beans, boiled
Per 100 g: sugar: low saturated fat: low salt: low fiber: high
Are black beans healthy?
Yes. On their nutrient profile, black beans are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 15 g per serving — 60% of the 25 g a day the WHO recommends.
- All green on the traffic light: 0.3 g sugar, 0 g salt and 0.1 g saturated fat per 100 g.
A typical serving is 170 g: 224 kcal, 15 g protein, 0.9 g fat and 40 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Black beans are a staple of Latin American cooking: boiled, they have about 9 g of protein and plenty of fiber per 100 g.
How many calories in black beans: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 170 g |
|---|---|---|
| Calories | 132 kcal | 224 kcal |
| Energy (kilojoules) | 552 kJ | 939 kJ |
| Protein | 8.9 g | 15 g |
| Fat | 0.5 g | 0.9 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 24 g | 40 g |
| incl. sugars | 0.3 g | 0.5 g |
| incl. fiber | 8.7 g | 15 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 173735, “Beans, black, mature seeds, cooked, boiled, without salt” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 36%fat 4%carbs 60%
Vitamins and minerals in black beans
Per 100 g, the standouts are folate — 149 mcg, 37% of the Daily Value; copper — 0.21 mg, 23% of the Daily Value; thiamin — 0.24 mg, 20% of the Daily Value (#3 of 21 in our grains, beans & sides section).
| Nutrient | Per 100 g | Serving: 170 g | % DV |
|---|---|---|---|
| Vitamin E | 0.87 mg | 1.5 mg | 10% |
| Vitamin K | 3.3 mcg | 5.6 mcg | 5% |
| Thiamin (B1) | 0.24 mg | 0.41 mg | 35% |
| Riboflavin (B2) | 0.06 mg | 0.1 mg | 8% |
| Niacin (B3) | 0.51 mg | 0.86 mg | 5% |
| Vitamin B6 | 0.07 mg | 0.12 mg | 7% |
| Folate (B9) | 149 mcg | 253 mcg | 63% |
| Potassium | 355 mg | 604 mg | 13% |
| Calcium | 27 mg | 46 mg | 4% |
| Magnesium | 70 mg | 119 mg | 28% |
| Phosphorus | 140 mg | 238 mg | 19% |
| Iron | 2.1 mg | 3.6 mg | 20% |
| Zinc | 1.1 mg | 1.9 mg | 17% |
| Copper | 0.21 mg | 0.36 mg | 39% |
| Manganese | 0.44 mg | 0.75 mg | 33% |
| Selenium | 1.2 mcg | 2 mcg | 4% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Beans, black, mature seeds, cooked, boiled, without salt” (FDC ID 173735, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Black Beans calories by weight, 50–300 g
150 g of black beans has 198 calories and 200 g has 264. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 66 | 4.5 / 0.3 / 12 | 4.4 |
| 100 g | 132 | 8.9 / 0.5 / 24 | 8.7 |
| 150 g | 198 | 13 / 0.8 / 36 | 13 |
| 170 g — typical serving | 224 | 15 / 0.9 / 40 | 15 |
| 200 g | 264 | 18 / 1 / 47 | 17 |
| 250 g | 330 | 22 / 1.3 / 59 | 22 |
| 300 g | 396 | 27 / 1.5 / 71 | 26 |
Try it with your numbers
Portion → calories and macros
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Black Beans: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Baked beans in tomato sauce | 80 | 4.7 / 0.4 / 17 |
| Red kidney beans, boiled | 120 | 8.7 / 0.5 / 23 |
| Black beans, boiled | 132 | 8.9 / 0.5 / 24 |
| White beans, boiled | 135 | 9.7 / 0.4 / 25 |
| Pinto beans, boiled | 143 | 9 / 0.7 / 26 |
| Dry beans | 298 | 21 / 2 / 59 |
| White beans, dry | 333 | 23 / 0.9 / 60 |
Black Beans: more nutrition highlights
A 170 g serving provides 15 g of protein — about 27% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
How much movement is one serving?
A 170 g serving is 224 kcal — roughly 73 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Black Beans: swaps and alternatives
No need to swap: black beans already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.3 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 170 g, a typical serving of black beans.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Black Beans | A | 224 | 15 | 15 |
| Pasta | A | 230 | 8.5 | 3.1 |
| Whole Wheat Pasta | A | 211 | 9 | 7.7 |
| Quinoa | A | 204 | 7.5 | 4.8 |
Black Beans vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Lentils | 116 | 9 / 0.4 / 20 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| White Rice | 130 | 2.7 / 0.3 / 28 |
| Black Beans | 132 | 8.9 / 0.5 / 24 |
| Jasmine Rice | 143 | 2.4 / 0.8 / 32 |
FAQ
How many calories are in 100 g of black beans?
100 g of black beans has 132 calories, with 8.9 g protein, 0.5 g fat and 24 g carbohydrates (8.7 g fiber).
How many calories are in a serving of black beans?
A 170 g serving has 224 calories: 15 g protein, 0.9 g fat and 40 g carbs.
What are the macros of black beans?
Per 100 g: 8.9 g protein, 24 g carbs and 0.5 g fat. By calories that's about 36% protein, 60% carbs and 4% fat.
How long do you have to walk to burn a serving of black beans?
About 73 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person — that's the 224 calories in a 170 g serving.
What vitamins and minerals are in black beans?
Per 100 g, black beans are richest in folate (149 mcg, 37% DV), copper (0.21 mg, 23% DV), thiamin (0.24 mg, 20% DV) — from USDA FoodData Central record 173735.
How much fiber is in black beans?
100 g of black beans has 8.7 g of fiber; a 170 g serving has 15 g — 60% of the 25 g a day the WHO recommends.
How do the calories in black beans change with the type and cooking method?
Per 100 g it ranges from 80 kcal (baked beans in tomato sauce) to 333 kcal (white beans, dry); black beans, boiled is in between, at 132 kcal.