Calories in cooked black beans.
132 kcal per 100 g.
Cooked black beans are about 130 kcal per 100 g with 9 g of protein and 9 g of fiber — a cup is around 225 kcal. Canned beans, drained, are close to this row.
Beans, black, mature seeds, cooked, boiled, without salt · SR Legacy (2018-04) · USDA FDC 173735
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 132 kcal | 132 kcal |
| Protein | 8.86 g | 8.86 g |
| Carbohydrates | 23.7 g | 23.7 g |
| Fat | 0.54 g | 0.54 g |
| Fibre | 8.7 g | 8.7 g |
| Sugars | 0.32 g | 0.32 g |
| Saturated fat | 0.14 g | 0.14 g |
| Sodium | 1 mg | 1 mg |
| Salt (calculated from sodium) | 0.0025 g | 0.0025 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.87 mg | 0.87 mg |
| Vitamin K (phylloquinone) | 3.3 ug | 3.3 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.24 mg | 0.24 mg |
| Riboflavin | 0.06 mg | 0.06 mg |
| Niacin | 0.51 mg | 0.51 mg |
| Vitamin B6 | 0.07 mg | 0.07 mg |
| Folate, total | 149 ug | 149 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 355 mg | 355 mg |
| Calcium | 27 mg | 27 mg |
| Phosphorus | 140 mg | 140 mg |
| Magnesium | 70 mg | 70 mg |
| Iron | 2.1 mg | 2.1 mg |
| Zinc | 1.12 mg | 1.12 mg |
| Selenium | 1.2 ug | 1.2 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.21 mg | 0.21 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Dry black beans are about 340 kcal per 100 g; cooked they are 132, because they take on roughly two and a half times their weight in water during soaking and simmering. The pot holds the same calories before and after. Refried beans are a different food: mashed and fried in fat, they run higher and vary by the fat used.
Logging this food
A cup of cooked black beans is 172 g and 227 kcal with 15 g of protein. Canned beans are cooked — weigh them drained; the can's "serving" is usually half a cup (about 115 kcal). If a recipe gives dry weight and you weigh your plate, use this row and the cooked grams.
Swaps and alternatives
Lentils save a little (116 kcal per 100 g) at the same protein; chickpeas cost a little (164). The larger swap is against rice: cup for cup, black beans (227 kcal) and cooked white rice (about 205) are close in calories, but the beans bring 15 g of protein and 15 g of fibre to rice's 4 g and 1 g.