Food · Legumes and Legume Products
Black beans nutrition facts
A typical portion of black beans (1 cup; 172 g, cooked, boiled, without salt) has 230 calories and 15g of protein (USDA FoodData Central). USDA lists 15 descriptions of it: per 100 g they range from 91 calories (mature seeds, canned, low sodium) to 341 (mature seeds, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Beans, black, mature seeds, cooked, boiled, without salt, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 8.9g
- more than 50% of 8,218 USDA reference foods
- Calories per 100 g
- 132
- more than 37% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 172 g in USDA's record for Beans, black, mature seeds, cooked, boiled, without salt (FDC 173735); across 12 records of black beans USDA weighs it at 172 to 260 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 70% carbohydrate, 4% fat and 26% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Folate256 µg DFE in 1 cup (172 g), 64% of the Daily Value
- Copper0.4 mg in 1 cup (172 g), 40% of the Daily Value
- Thiamin0.4 mg in 1 cup (172 g), 35% of the Daily Value
- Manganese0.8 mg in 1 cup (172 g), 33% of the Daily Value
- Magnesium120 mg in 1 cup (172 g), 29% of the Daily Value
- Phosphorus241 mg in 1 cup (172 g), 19% of the Daily Value
- Zinc1.9 mg in 1 cup (172 g), 18% of the Daily Value
- Choline56 mg in 1 cup (172 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 173735), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of black beans USDA describes
Raw has the most calories per 100 g (341); the fewest: Canned, low sodium (91)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Beans, black, mature seeds, cooked, boiled, without salt | 132 | 8.9 g | 0.5 g | 1 mg |
| Beans, Dry, Black (0% moisture) (Foundation)Same values: Beans, Dry, Black (0% moisture) | 24.4 g | 1.5 g | n/a | |
| Beans, black, mature seeds, raw | 341 | 21.6 g | 1.4 g | 5 mg |
| Black beans with meat | 177 | 10.6 g | 6.8 g | 275 mg |
| Black beans, from canned, no added fat | 134 | 8.9 g | 0.4 g | 348 mg |
| Beans, black, mature seeds, cooked, boiled, with salt | 132 | 8.9 g | 0.5 g | 237 mg |
| Black beans, from dried, no added fat | 131 | 8.8 g | 0.5 g | 232 mg |
| Black beans, from canned, fat added | 178 | 8.5 g | 5.9 g | 335 mg |
| Black beans, from canned, reduced sodium | 178 | 8.5 g | 5.9 g | 195 mg |
| Black beans, NFSSame values: Black beans, from dried, fat added | 181 | 8.2 g | 7 g | 217 mg |
| Black beans, from fast food / restaurant | 200 | 8 g | 9.5 g | 350 mg |
| Beans, black, canned, sodium added, drained and rinsed | 115 | 6.9 g | 1.3 g | 218 mg |
| Beans, black, mature seeds, canned, low sodium | 91 | 6 g | 0.3 g | 138 mg |
Every nutrient in this record (87)
The portion is 1 cup (172 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 15.2 g | 8.86 g | 30% |
| Total lipid (fat) | 0.93 g | 0.54 g | 1% |
| Carbohydrate, by difference | 40.8 g | 23.7 g | 15% |
| Ash | 1.98 g | 1.15 g | |
| Energy | 227 kcal | 132 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 113 g | 65.7 g | |
| Total Sugars | 0.55 g | 0.32 g | |
| Fiber, total dietary | 15.0 g | 8.70 g | 53% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.24 g | 0.14 g | 1% |
| Fatty acids, total monounsaturated | 0.081 g | 0.047 g | |
| Fatty acids, total polyunsaturated | 0.40 g | 0.23 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 46.4 mg | 27.0 mg | 4% |
| Iron, Fe | 3.61 mg | 2.10 mg | 20% |
| Magnesium, Mg | 120 mg | 70.0 mg | 29% |
| Phosphorus, P | 241 mg | 140 mg | 19% |
| Potassium, K | 611 mg | 355 mg | 13% |
| Sodium, Na | 1.72 mg | 1.00 mg | 0% |
| Zinc, Zn | 1.93 mg | 1.12 mg | 18% |
| Copper, Cu | 0.36 mg | 0.21 mg | 40% |
| Manganese, Mn | 0.76 mg | 0.44 mg | 33% |
| Selenium, Se | 2.06 µg | 1.20 µg | 4% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.50 mg | 0.87 mg | 10% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.42 mg | 0.24 mg | 35% |
| Riboflavin | 0.10 mg | 0.059 mg | 8% |
| Niacin | 0.87 mg | 0.51 mg | 5% |
| Pantothenic acid | 0.42 mg | 0.24 mg | |
| Vitamin B-6 | 0.12 mg | 0.069 mg | 7% |
| Folate, total | 256 µg | 149 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 56.1 mg | 32.6 mg | 10% |
| Vitamin K (phylloquinone) | 5.68 µg | 3.30 µg | 5% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 256 µg | 149 µg | |
| Folate, DFE | 256 µg | 149 µg | 64% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.18 g | 0.10 g | |
| Threonine | 0.64 g | 0.37 g | |
| Isoleucine | 0.67 g | 0.39 g | |
| Leucine | 1.22 g | 0.71 g | |
| Lysine | 1.05 g | 0.61 g | |
| Methionine | 0.23 g | 0.13 g | |
| Cystine | 0.17 g | 0.096 g | |
| Phenylalanine | 0.82 g | 0.48 g | |
| Tyrosine | 0.43 g | 0.25 g | |
| Valine | 0.80 g | 0.46 g | |
| Arginine | 0.94 g | 0.55 g | |
| Histidine | 0.42 g | 0.25 g | |
| Alanine | 0.64 g | 0.37 g | |
| Aspartic acid | 1.84 g | 1.07 g | |
| Glutamic acid | 2.32 g | 1.35 g | |
| Glycine | 0.60 g | 0.35 g | |
| Proline | 0.65 g | 0.38 g | |
| Serine | 0.83 g | 0.48 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.22 g | 0.13 g | |
| SFA 18:0 | 0.014 g | 0.0080 g | |
| MUFA 18:1 | 0.081 g | 0.047 g | |
| PUFA 18:2 | 0.22 g | 0.13 g | |
| PUFA 18:3 | 0.18 g | 0.10 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 173735: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in black beans?
230 in 1 cup (172 g) of cooked, boiled, without salt; 91 to 341 per 100 g across USDA's descriptions.
How much protein is in black beans?
15g in 1 cup; 8.9 g per 100 g.
How much sodium is in black beans?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov