Legumes
Black beans nutrition facts
A 1 undetermined cup (172 g) serving of black beans provides 227 calories, 15 g protein, 41 g carbohydrate, and 1 g fat — about 26% of its calories from protein, 70% from carbohydrate, and 4% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (172 g)
- Vitamin E
- 1.50 mg
- Vitamin K
- 5.68 mcg
- Thiamin (B1)
- 0.42 mg
- Riboflavin (B2)
- 0.10 mg
- Niacin (B3)
- 0.87 mg
- Vitamin B6
- 0.12 mg
- Folate (DFE)
- 256 mcg
- Magnesium
- 120 mg
- Phosphorus
- 241 mg
- Zinc
- 1.93 mg
- Copper
- 0.36 mg
- Manganese
- 0.76 mg
- Selenium
- 2.06 mcg
Nutrition highlights
Per 1 undetermined cup (172 g), black beans is an excellent source of Folate, Dietary Fiber, Copper, Thiamin, Manganese, Protein, Magnesium, and Iron and a good source of Phosphorus, Zinc, Potassium, and Vitamin E.
% of the FDA Daily Value per 1 undetermined cup (172 g) serving.
Key metrics
Nutrient density
Per 100 kcal, black beans delivers about 8% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More fiber than 92% of foods · 82% of legumes
- More magnesium than 85% of foods · 82% of legumes
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest legumes to black beans by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like black beans are lower in some essential amino acids. Eating legumes together with grains & starches and nuts & seeds over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in black beans?
- A 1 undetermined cup (172 g) serving of black beans has about 227 calories. Per 100 g, it has 132 calories — a moderate calorie density.
- How much protein is in black beans?
- Black beans provides about 15 g of protein per 1 undetermined cup (172 g) serving, which is 30% of the Daily Value — an excellent source.
- What are the macros in black beans?
- Per serving, black beans has roughly 15 g protein, 41 g carbohydrate, and 1 g fat. By calories, that is 26% protein, 70% carbohydrate, and 4% fat.
- Is black beans high in protein?
- Black beans has a protein density of about 6.7 g per 100 kcal, and 26% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in black beans?
- Per 1 undetermined cup (172 g), black beans is a notable source of Folate, Copper, Thiamin, Manganese, Magnesium, and Iron. The label above lists the full micronutrient profile with % Daily Values.
Use it
More legumes
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 175237 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Black beans Nutrition Facts.” https://www.nutrifactshub.com/foods/black-beans