Black Beans: Calories, Nutrition Facts, and Health Benefits (2026)

Black beans provide 227 calories and are rich in protein with 15.2 g per cup. They also contain 15 g of fiber, which supports digestive health, and have 0 mg of vitamin C, making them a low-sugar option with only 0.5 g per serving.

This page explores the nutritional profile of black beans, focusing on their benefits and how they fit into various dietary goals. We will examine the nutrition facts per cooked cup and per 100 g, as well as their glycemic impact.

Black Beans Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for black beans, highlighting key nutrients and their contributions to a balanced diet.

Values are for 1 cup cooked (172 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	227	132	11%
Protein	15.2 g	8.9 g	30%
Carbohydrates	40.8 g	23.7 g	15%
Fiber	15.0 g	8.7 g	53%
Sugar	0.5 g	0.3 g	-
Fat	0.9 g	0.5 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	611 mg	355 mg	13%
Iron	3.61 mg	2.10 mg	20%
Folate	256 mcg	149 mcg	64%
Magnesium	120 mg	70 mg	29%

About 70% of black beans calories come from carbohydrates, 26% from protein and 4% from fat.

Black Beans by Health Goal

Here, we assess how black beans rate against common dietary goals, providing insight into their suitability for various health objectives.

Goal	Rating	Why
Weight loss	Fair	227 calories per serving with 15 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 8 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	15 g fiber per serving supports regularity
Heart health	Excellent	Potassium (611 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (15.2 g) than most plant foods

Black Beans and Blood Sugar

Glycemic index: 30. Glycemic load: 8 per serving.

Black Beans has a glycemic index of about 30 and a glycemic load of around 8 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Black Beans Compares to Other Legumes

The comparison table below illustrates how black beans stack up against other legumes, offering a clear view of their nutritional standing.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Black Beans	132	8.9	8.7	23.7
Pinto Beans	143	9.0	9.0	26.2
Kidney Beans	127	8.7	6.4	22.8
Chickpeas	164	8.9	7.6	27.4

Black Beans Myths, Checked

Beans cause unavoidable gas , Misleading. Soaking, rinsing and increasing intake gradually reduce the oligosaccharides that cause gas.

Black beans are mostly carbs with no protein , False. A cup has about 15 g protein and 15 g fiber.

How to Track Black Beans

Legumes roughly double or triple in weight as they cook, so a cup of cooked black beans is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log black beans accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of black beans?

One cup of cooked black beans contains 227 calories, making them a nutritious option for meals. Their calorie content is relatively low compared to many other protein sources.

Is black beans good for weight loss?

Black beans can be beneficial for weight loss due to their high fiber content of 15 g per cup, which promotes satiety. This can help control hunger and reduce overall calorie intake.

Can people with diabetes eat black beans?

People with diabetes can include black beans in their diet, as they have a low glycemic index of about 30. This means they have a minimal impact on blood sugar levels.

How much protein is in black beans?

Black beans are a good source of protein, providing 15.2 g per cup. This makes them an excellent plant-based protein option for vegetarians and vegans.

Is black beans high in sugar?

Black beans are low in sugar, with only 0.5 g per cup. This makes them a healthy choice for those monitoring their sugar intake.

Are black beans healthy?

Black beans are considered healthy due to their high fiber content, protein, and essential nutrients like iron and magnesium. They contribute to overall health when included in a balanced diet.

Key Takeaways

• Black beans have 227 calories per cup.
• They provide 15.2 g of protein.
• Each cup contains 15 g of fiber.
• Black beans have 0.5 g of sugar.
• They contain 0 mg of vitamin C.
• Black beans have a low glycemic index of about 30.