Calories in dry black beans.
341 kcal per 100 g.
Beans, black, mature seeds, raw · SR Legacy (2018-04) · USDA FDC 173734
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 341 kcal | 341 kcal |
| Protein | 21.6 g | 21.6 g |
| Carbohydrates | 62.4 g | 62.4 g |
| Fat | 1.42 g | 1.42 g |
| Fibre | 15.5 g | 15.5 g |
| Sugars | 2.12 g | 2.12 g |
| Saturated fat | 0.37 g | 0.37 g |
| Sodium | 5 mg | 5 mg |
| Salt (calculated from sodium) | 0.01 g | 0.01 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg | 0.21 mg |
| Vitamin K (phylloquinone) | 5.6 ug | 5.6 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.9 mg | 0.9 mg |
| Riboflavin | 0.19 mg | 0.19 mg |
| Niacin | 1.96 mg | 1.96 mg |
| Vitamin B6 | 0.29 mg | 0.29 mg |
| Folate, total | 444 ug | 444 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 1,480 mg | 1,480 mg |
| Calcium | 123 mg | 123 mg |
| Phosphorus | 352 mg | 352 mg |
| Magnesium | 171 mg | 171 mg |
| Iron | 5.02 mg | 5.02 mg |
| Zinc | 3.65 mg | 3.65 mg |
| Selenium | 3.2 ug | 3.2 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.84 mg | 0.84 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 341 kcal per 100 g. Soaked and boiled they roughly two-and-a-half times their weight, which takes the cooked row down to 132. Nothing is lost in the water except a little starch and, if you throw away the soaking water, some of what makes beans hard to digest. Salt, stock and oil in the pot are the only things that change the total.
Logging this food
A cup of dry black beans is 194 g and 662 kcal — a figure worth seeing before pouring one out for two people, since it becomes about five cups cooked. A tablespoon is 12 g and 41 kcal. Recipes almost always give the dry weight and plates hold the cooked one, so decide which you are logging and say so.
Swaps and alternatives
Dry lentils are 352 kcal per 100 g and dry chickpeas 378, so all three are within about ten per cent — the choice between dry legumes is not a calorie decision. Cooked, black beans are 132 per 100 g against lentils at 116 and chickpeas at 164, and lentils carry the most protein per calorie of the three.