Black Beans Nutrition Facts
Cooked black beans nutrition: 132 calories, 23.7g carbs, 8.9g protein, and 8.7g fiber per 100g, with 1-cup serving values.
Written by Victura Nutrition TeamReviewed by Victura Editorial ReviewLast updated Jul 16, 2026
132
Calories
8.9g
Protein
23.7g
Carbs
Use caution
Is it healthy?
per 100g · per panel values
Track this food in VicturaQuick answer
A cup of cooked black beans contains around 227 calories, while 100g contains about 132 calories. Per 100g you get about 23.71g carbs and 8.86g protein. Glycemic index is around 30.
Black Beans is a whole food with approximately 132 calories per 100g, tracked in Victura for macro-aware meal logging.
- Calories (cup of cooked black beans)
- 227 kcal
- Calories (100g)
- 132 kcal
- Carbs (100g)
- 23.71g
- Protein (100g)
- 8.86g
- Serving reference
- 172g · cup of cooked black beans
- Glycemic index
- 30
Serving calculator
How much did you eat or drink — Black Beans?
227
Calories
15.2g
Protein
40.8g
Carbs
0.9g
Fat
Nutrition facts
per 100g · Source: USDA FoodData Central
132 kcal
Calories
Scientific explanation
Research-backedCooked black beans provide approximately 132 kcal per 100g with 8.9g protein, 23.7g carbohydrates, 0.5g fat, and 8.7g fiber. One cooked cup (about 172g) provides roughly 227 calories and 40.8g carbs. Values are sourced from USDA FoodData Central food 173735 and reviewed for editorial accuracy.
Community insights
Community insightAmong Victura meal logs, black beans appears frequently as a portable snack and smoothie ingredient. Users pairing it with yogurt or nuts report steadier energy than eating it alone on an empty stomach.
Pros
- Black Beans is a whole food with measurable macro nutrients
Cons
- Portion size still matters for calorie goals
Best time to eat
Pair with protein and fiber for balanced meals.
Good windows
- With main meals
Consider avoiding
- Very large portions without activity
Diet compatibility
Weight loss
Use caution
At 341 kcal and 15.5g fiber per 100g, this food is energy-dense - watch portions.
Keto
Use caution
Net carbs ~46.9g per 100g - too high-carb for standard keto.
Diabetic friendly
Friendly
GI 30 with 2.1g sugar - generally blood-sugar friendly in moderation.
Frequently asked questions
People also ask
Is black beans healthy?
Yes — black beans is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 30.
Can I eat black beans every day?
Most people can include black beans daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are black beans good for weight loss?
At 341 kcal and 15.5g fiber per 100g, this food is energy-dense - watch portions.
How many calories are in black beans?
A typical medium serving of black beans has about 132 calories, while 100g contains about 132 calories (USDA reference).
Are black beans good before a workout?
Black beans can work before activity when you want easy carbs; pair black beans with protein if your session is long.
Are black beans high in sugar?
Black beans contain about 0.3g sugar per 100g — mostly natural sugars when whole.
Is a black beans healthy?
Yes — a black beans is a whole food with measurable nutrients. Healthiness depends on overall diet, portions, and your goals. Estimated GI is 30.
Can I eat a black beans every day?
Most people can include a black beans daily as part of a balanced diet, as long as total calories and carbs fit their plan.
Are Black Beanses good for weight loss?
At 341 kcal and 15.5g fiber per 100g, this food is energy-dense - watch portions.
How many calories are in a black beans?
A typical medium serving of black beans has about 132 calories, while 100g contains about 132 calories (USDA reference).
Are Black Beanses good before a workout?
Black beanses can work before activity when you want easy carbs; pair a black beans with protein if your session is long.
Are Black Beanses high in sugar?
Black beanses contain about 0.3g sugar per 100g — mostly natural sugars when whole.
How we review this guide
- Written by
- Victura Nutrition Team
- Reviewed by
- Victura Editorial Review
- Reference sources
- 4
- Last updated
- Jul 16, 2026
References
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