Black Beans (Cooked) Calories & Nutrition Facts
Rich in anthocyanin antioxidants and resistant starch, excellent for gut microbiome.
Quick answer
How many calories are in Black Beans (Cooked)?
Black Beans (Cooked) has 132 calories per 100g. A 1 oz (28g) has about 37 calories. It is a moderate-calorie food, with most calories coming from carbs.
Practical Portion Guide for Black Beans (Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 37 kcal | 2.5g | 6.7g | 4.3g | 0.1g |
| 50g snack portion | 66 kcal | 4.5g | 12.0g | 7.7g | 0.3g |
| 100g reference | 132 kcal | 8.9g | 24.0g | 15.3g | 0.5g |
| 200g larger portion | 264 kcal | 17.8g | 48.0g | 30.6g | 1.0g |
Bean portions are usually measured cooked. Dry weight, canned drained weight, and cooked bowl portions are not interchangeable.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 30 (Low)
How Black Beans (Cooked) Fits Into a Diet
Black Beans (Cooked) is useful when you want a fiber-rich plant food that contributes carbohydrates, protein, and minerals in one serving.
Pair legumes with grains, vegetables, eggs, fish, poultry, or lean meat depending on whether you need a complete meal, more protein, or more carbohydrates.
Canned, dried, refried, seasoned, and restaurant versions can change sodium, fat, and total calories compared with the plain cooked reference.
Plan Around Black Beans (Cooked)
Compare Black Beans (Cooked) With Similar Legumes
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Black Beans (Cooked) | 132 kcal | 8.9g | 24g | 0.5g | 8.7g |
| Chickpeas (Cooked) | 164 kcal | 8.9g | 27g | 2.6g | 7.6g |
| Lentils (Cooked) | 116 kcal | 9g | 20g | 0.4g | 7.9g |
| Kidney Beans (Cooked) | 127 kcal | 8.7g | 23g | 0.5g | 6.4g |
| Soybeans (Cooked) | 173 kcal | 17g | 10g | 9g | 6g |
| Navy Beans (Cooked) | 140 kcal | 8.2g | 26g | 0.6g | 10.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Black Beans (Cooked): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Black Beans (Cooked)?
Black Beans (Cooked) contains 132 calories per 100g serving. This includes 36 calories from protein, 96 calories from carbohydrates, and 5 calories from fat.
Is Black Beans (Cooked) good for weight loss?
Black Beans (Cooked) can be part of a weight loss diet with 132 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Black Beans (Cooked)?
Black Beans (Cooked) contains 8.9g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Black Beans (Cooked)?
Track Black Beans (Cooked) by grams when precision matters. A practical starting point is 1 oz (28g), which is about 37 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Black Beans (Cooked) keto-friendly?
Black Beans (Cooked) is not ideal for strict keto diets due to its 24g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Black Beans (Cooked) good for diabetics?
Black Beans (Cooked) is generally suitable for people with diabetes with a glycemic index of 30. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Black Beans (Cooked)?
Black Beans (Cooked) is a good source of vitamins Folate, B1, B6, B2 and minerals including Manganese, Iron, Phosphorus, Magnesium, Potassium. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Black Beans (Cooked)?
Calorique standardizes Black Beans (Cooked) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Chickpeas (Cooked)
164 cal · 8.9g protein per 100g
Lentils (Cooked)
116 cal · 9g protein per 100g
Kidney Beans (Cooked)
127 cal · 8.7g protein per 100g
Soybeans (Cooked)
173 cal · 17g protein per 100g
Navy Beans (Cooked)
140 cal · 8.2g protein per 100g
Pinto Beans (Cooked)
143 cal · 9g protein per 100g
Green Peas (Fresh)
81 cal · 5.4g protein per 100g
Split Peas (Cooked)
118 cal · 8.3g protein per 100g