Black bean calories and protein
A cup of cooked black beans (172 g) has 227 calories, with 15.2 g of protein, 0.9 g of fat, and 40.8 g of carbs.
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Black beans boiled without salt
These are mature black beans boiled without salt. The cup is cooked beans, not dry beans or a can with its packing liquid.
For canned beans, check whether the label’s serving includes liquid. Count rice, oil, cheese and other additions separately.
Black beans or lentils?
Cooked black beans have 8.9 g of protein and 132 calories per 100 g. Cooked lentils have 9 g of protein and 116 calories at the same weight. Both USDA references are boiled without salt.
Common questions
Can I use this for refried black beans?
Use an entry or recipe for the refried beans. This page describes plain boiled beans and does not include added fat or other ingredients.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Cooked black beans compared with other plant protein foods
Of these five foods, protein per 100 calories is highest in firm tofu (11.6 g) and lowest in cooked chickpeas (5.4 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Firm tofu1/2 cup (126 g) | 98 | 11.4 g | 5.3 g | 3.6 g | 2.5 g | 11.6 g |
| Prepared edamame1 cup (155 g) | 188 | 18.5 g | 8.1 g | 13.8 g | 5.8 g | 9.8 g |
| Cooked lentils1 cup (198 g) | 230 | 17.9 g | 0.8 g | 39.9 g | 24.2 g | 7.8 g |
| Cooked black beansThis page1 cup (172 g) | 227 | 15.2 g | 0.9 g | 40.8 g | 25.8 g | 6.7 g |
| Cooked chickpeas1 cup (164 g) | 269 | 14.5 g | 4.2 g | 45 g | 32.5 g | 5.4 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cooked black beans, nutrition information. fdc.nal.usda.gov/food-details/173735/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cooked lentils, nutrition information. fdc.nal.usda.gov/food-details/172421/nutrients. Checked November 2026.
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