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Black beans

Calories in Black beans: Nutritional facts (Carbs, Fiber, Protein, Fat) for Black beans Types

The calories in black beans vary depending on whether it is raw, cooked, or canned. A cup serving of cooked black beans provides 227 calories, 15.2 grams of protein, 0.93 grams of fat, and 40.8 grams of carbohydrates. One cup of uncooked black beans (194g) contains 662 calories, 42g protein, 2.8g fat, and 121g carbs. Black beans are rich in dietary fiber (approximately 8.72g per 100g), and contain essential vitamins and minerals, including folate, iron, and potassium. 

Several varieties of black beans exist, although the most common and widely available is the black turtle bean. Brazil leads the world in black bean production. Global consumption is substantial, with India, Brazil, and Myanmar. Black bean prices have generally trended upward over the past two decades, influenced by factors such as weather patterns, supply chain disruptions, and global demand. Retail prices in the US have fluctuated, with prices ranging from approximately $1.40 to $2.00 per pound in early 2025.

Black beans feature prominently in numerous dishes across various cuisines, including black bean soups, burritos and chili. Black beans are a staple in Mexican, Caribbean, and South American cuisines, as well as in the Southern United States. Popular restaurant chains such as Panera Bread, Chipotle, and Chili's frequently incorporate black beans into their menus.

A recommended daily intake of black beans is ½ to 1 cup (86-172g) of cooked beans. This provides a good balance of nutrients without causing digestive discomfort for most individuals. A ½-cup serving (approximately 113.5 calories) requires a moderate level of physical activity to burn off the calories. For example, a 150-pound person could achieve this through brisk walking for about 25 minutes, jogging for 10 minutes, or cycling at a moderate pace for 15 minutes. 

Black beans nutrition

1 Black beans (small) contains approximately 0 calories, 0g of carbs, 24.4g of protein, 4.2g of fiber and 0g of sugar.
  • Large Cup of Black Beans Calories (Nutritional Facts)
  • Medium Cup of Black Beans Calories (Nutritional Facts)
  • Small Cup of Black Beans Calories (Nutritional Facts)
  • 1/2 Cup of Black Beans Calories
  • 1/4 Cup of Black Beans Calories
  • Canned Black Beans Calories
  • Raw Black Beans Calories
  • Potassium in Black Beans
  • Sugar in Black Beans
  • Fiber in Black Beans
  • Protein in Black Beans
  • Carbs in Black Beans
  • Fat in Black Beans
  • Vitamins in Black Beans
  • Minerals in Black Beans

Large Cup of Black Beans Calories (Nutritional Facts)

A large cup (344g) of cooked black beans contains approximately 454 calories. This serving provides roughly 30.4 grams of protein, 1.86 grams of fat, and 81.6 grams of carbohydrates.

A medium cup (172g) of cooked black beans contains 227 calories. This serving provides approximately 15.2 grams of protein, 0.93 grams of fat, and 40.8 grams of carbohydrates.

A small cup (86g) of cooked black beans contains approximately 113.5 calories. This serving provides approximately 7.6 grams of protein, 0.46 grams of fat, and 20.4 grams of carbohydrates. 


A 1/2 cup (approximately 86g) serving of cooked black beans contains approximately 113.5 calories.

A 1/4 cup (approximately 43g) serving of cooked black beans contains approximately 56.75 calories. This is an estimation based on the provided nutritional information for a 1-cup serving.

A 100g serving of canned black beans contains approximately 115 calories, 6.91g protein, 1.27g fat, 19.8g carbs, and 6.7g fiber.

One cup of uncooked black beans (194g) contains 662 calories, 42g protein, 2.8g fat, and 121g carbs.

A 100g serving of cooked black beans contains approximately 355 mg of potassium.

A 100g serving of cooked black beans contains approximately 0.32 grams of sugar.

A 100g serving of cooked black beans contains approximately 8.72 grams of dietary fiber.

A 100g serving of cooked black beans contains approximately 8.84 grams of protein.

A 100g serving of cooked black beans contains approximately 23.7 grams of carbohydrates.

A 100g serving of cooked black beans contains approximately 0.54 grams of fat.

A 100g serving of cooked black beans contains 0.24 mg Thiamin, 0.059 mg Riboflavin, 0.51 mg Niacin, 0.24 mg Pantothenic acid, 0.07 mg Vitamin B-6, 149 µg Folate, 0 µg Vitamin A, 0.88 mg Vitamin E, and 2.6 µg Vitamin K.


A 100g serving of cooked black beans contains 27 mg Calcium, 2.1 mg Iron, 70 mg Magnesium, 140 mg Phosphorus, 355 mg Potassium, 1 mg Sodium, 1.1 mg Zinc, 0.21 mg Copper, and 0.44 mg Manganese, as well as 1.2 µg Selenium.


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What are the Types of Black Beans?

Several types of black beans exist but the most commonly available are Domino, Black Magic, Blackhawk, Condor, Raven, and Black Turtle Bean.

Type Description Calories (per 100g, cooked) Calorie Qualifications
Black Turtle Bean The most common type. Small, oval, with a slightly kidney-shaped appearance and a matte black skin. Soft texture and mild, sweet, earthy flavor. 132 Moderate calorie content for a cooked bean. The calories primarily come from complex carbohydrates and plant-based protein. Very low in fat. High in fiber, which contributes to satiety.
Domino (Less common to find distinct info) Likely a variety similar to Black Turtle in size, shape, and culinary use. 130-135 (Estimate) Very similar to Black Turtle Bean. Minor variations in calories might occur due to slight differences in growing conditions and specific cultivar, but the overall nutritional profile is nearly identical.
Black Magic (Less common to find distinct info) Likely a variety similar to Black Turtle in size, shape, and culinary use. 130-135 (Estimate) Very similar to Black Turtle Bean.
Blackhawk (Less common to find distinct info) Likely a variety similar to Black Turtle in size, shape, and culinary use. 130-135 (Estimate) Very similar to Black Turtle Bean.
Condor (Less common to find distinct info) Likely a variety similar to Black Turtle in size, shape, and culinary use. 130-135 (Estimate) Very similar to Black Turtle Bean.
Raven (Less common to find distinct info) Likely a variety similar to Black Turtle in size, shape, and culinary use. 130-135 (Estimate) Very similar to Black Turtle Bean.

What are the Main Dishes with Black Beans?

Black beans are a versatile ingredient found in numerous dishes across various cuisines. Some popular dishes that have black beans are listed below:

Dish Name Calories (per serving, estimate) Type of Black Bean Carbs (g) Sugar (g) Protein (g) Fat (g) Cuisine Restaurants
Black Bean Soup 150-300 Black Turtle (usually) 25-40 2-5 8-15 2-8 Various Panera Bread, Zoup!, many local restaurants
Burrito Bowl (w/ beans) 400-800+ Black Turtle (usually) 60-100+ 5-15 20-40+ 15-35+ Mexican/Tex-Mex Chipotle Mexican Grill, Qdoba Mexican Eats
Chili (with beans) 300-600 Black Turtle (usually) 40-60 5-12 20-35 10-25 American/Tex-Mex Chili's Grill & Bar, many casual dining restaurants
Vegetarian Chili 200-400 Black Turtle (usually) 35-55 5-10 15-25 5-15 American/Various Many restaurants with vegetarian options
Black Bean Burgers 250-450 (patty only) Black Turtle (usually) 30-50 3-8 15-25 5-15 American/Vegetarian Veggie Grill, many restaurants with vegetarian/vegan options
Tacos (with beans) 200-400 (per taco) Black Turtle (usually) 20-40 1-4 8-15 5-15 Mexican/Tex-Mex Taco Bell, Moe's Southwest Grill, many local Mexican/Tex-Mex restaurants
Enchiladas (w/ beans) 300-500 (per enchilada) Black Turtle (usually) 35-50 3-7 15-25 10-20 Mexican Many local Mexican/Tex-Mex restaurants

What Cuisines Prefer Black Beans the Most?

Black beans are particularly prominent in several distinct cuisines, as shown below:

Cuisine Dish Name(s) Calories (per serving) Restaurants 
Mexican Burrito, Black Bean Soup, Chili, Black Bean Salsa, Enchiladas Variable (see Main Dishes table) Chipotle, Qdoba, Las Palmas, Chili's, El Torito, Taco Bell, many local taquerias and restaurants
Caribbean Rice and Beans (Arroz con Gandules, often with black beans) 300-500 Gloria's Caribbean Cuisine (various), local Caribbean restaurants
Caribbean Black Bean Stew 200-400 Island Spice Caribbean Grill (various), local Caribbean restaurants
South American (Cuban, etc.) Black Bean Empanada 250-400 (per empanada) Pura Vida, many local Cuban/South American restaurants
South American (Cuban, etc.) Black Bean Paste (Pasta de Frijoles Negros) - often a side/condiment 100-200 (per 1/4 - 1/2 cup) La Granja (various), many local Cuban/South American restaurants
South American (Various) Black Bean Arepas 200-350 Arepa Zone (various), many local arepa restaurants
Southern US Black Bean Burgers 250-450 (patty only) Veggie Grill, many restaurants with vegetarian options
Southern US Black Bean Salad 150-300 Sweetgreen (various), many cafes and delis

Which Countries Produce the Most Black Beans?

The top black bean producers in the world are India, Myanmar and Brazil. The table below provides information on the production volumes in thousand tonnes, from 2003 to 2022:

Country 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 2018 2019 2020 2021 2022
India 3,100 2,910 3,150 3,800 4,730 3,870 3,070 4,020 4,140 4,840 4,250 5,910 5,460 5,950 6,220 6,450 5,860 6,140 6,420 6,450
Myanmar 783 959 1,027 1,125 1,206 1,383 1,375 1,493 1,565 1,562 1,691 1,780 1,761 1,806 1,746 1,887 1,953 1,969 1,812 1,811
Brazil 2,873 3,356 2,936 3,047 2,996 3,433 3,206 3,242 3,433 2,690 2,866 3,280 2,584 3,269 2,618 3,022 2,476 2,890 3,048 2,988
United States 1,242 1,154 1,072 938 1,256 1,179 1,068 1,118 1,466 1,142 1,167 1,285 1,463 1,211 1,525 1,161 1,029 1,363 867 986
China 1,186 1,209 1,172 1,196 1,241 1,224 1,136 1,152 1,175 1,204 1,213 1,209 1,147 1,196 1,143 1,248 1,284 1,302 1,343 1,392
Mexico 989 1,170 1,361 1,469 1,135 1,338 1,254 1,157 1,396 1,121 1,287 1,387 969 1,331 971 1,190 884 1,068 783 1,030
Tanzania 286 309 336 338 339 382 364 368 380 400 410 485 571 613 637 650 685 705 710 715
Canada 441 401 350 313 323 269 300 338 377 442 525 566 596 664 695 691 545 331 318 327
Argentina 217 245 192 191 160 198 190 179 219 186 212 225 192 241 279 252 256 258 260 256
Uganda 286 329 382 390 404 411 384 395 311 416 382 394 315 325 296 309 383 384 383 374

Which Countries Consume the Most Black Beans?

The top black bean consumers are India, Brazil, and Myanmar. The table below provides information on the production volumes in thousand tonnes, from 2003 to 2022:

Country 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 2018 2019 2020 2021 2022
India 3,156 2,979 3,197 3,839 4,761 3,896 3,147 4,058 4,241 4,875 4,351 6,041 5,419 5,812 6,474 5,995 5,727 5,990 6,256 6,290
Brazil 2,779 2,888 2,892 2,900 2,905 3,055 3,084 3,123 3,114 2,784 2,760 2,918 2,539 2,783 2,570 2,652 2,480 2,567 2,566 2,567
Myanmar 733 896 959 1,047 1,122 1,287 1,280 1,389 1,458 1,466 1,578 1,657 1,643 1,682 1,630 1,759 1,819 1,832 1,697 1,697
Mexico 1,024 1,188 1,291 1,404 1,250 1,378 1,316 1,224 1,299 1,117 1,185 1,242 1,137 1,233 1,163 1,190 1,125 1,121 1,087 1,088
United States 762 762 736 715 770 748 724 739 767 773 766 788 803 769 798 796 764 768 785 775
China 1,178 1,197 1,155 1,179 1,223 1,207 1,121 1,136 1,158 1,188 1,193 1,188 1,127 1,176 1,123 1,228 1,264 1,281 1,319 1,371
Uganda 368 421 421 430 445 453 423 435 445 456 421 434 442 448 456 462 465 465 470 466
Tanzania 336 363 395 398 400 449 427 432 446 470 481 570 671 721 751 766 808 831 837 843
Canada 161 145 138 133 148 139 168 181 197 219 244 270 269 268 257 285 279 285 283 281
Kenya 359 348 315 342 357 371 385 334 334 369 327 358 363 355

How Do Prices of Black Beans-including Dishes Change?

The rising cost of black beans, coupled with broader economic factors like inflation and increased labor costs, has impacted the pricing of black bean-inclusive dishes in restaurants as shown below:

Restaurant Dish Old Price  Current Price Range
Chipotle Burrito Bowl with Black Beans $6-7 (2008-2010) $9-12
Panera Bread Black Bean Soup (cup) $4-5 (2008-2010) $7-9
Chili's Chili with Black Beans $5-7 (2008-2010) $8-11
Veggie Grill Black Bean Burger $7-9 (2010-2012) $11-14
Taco Bell Taco with Black Beans $1-2 (2005-2008) $2-3
Moe's Southwest Grill Burrito with Black Beans $6-8 (2008-2010) $9-12
Local Mexican Restaurants Enchiladas with Black Beans $8-10 (2005-2008) $12-16
How Does the Price of Black beans Change for the Last Years?

What is the Black Beans Calorie for 100 GR?

A 100g serving of cooked black beans contains approximately 132 calories.

What is the Black Beans Calorie for 1 KG?

One kilogram of cooked black beans contains approximately 1320 calories.

What is the Calorie of 1 Cup of Black Beans?

One cup (172g) of cooked black beans contains 227 calories.

What are the Macros of Black Beans?

The macronutrient profile of black beans (per 100g) is approximately 23.7g carbohydrates, 8.84g protein, and 0.54g fat.

What are the Health Benefits of Black Beans?

Black beans are nutritional powerhouses offering a range of health benefits thanks to their rich profile of vitamins, minerals, and fiber. The benefits of black beans are listed below:

  • Excellent Source of Plant-Based Protein: Black beans provide a significant amount of protein, crucial for building and repairing tissues, supporting muscle growth, and maintaining overall bodily functions. A single cup (172g) serving offers approximately 15 grams of protein, contributing substantially to daily protein needs.
  • High in Fiber: Their high fiber content promotes digestive health, regulates bowel movements, and contributes to feelings of fullness, aiding in weight management and potentially reducing the risk of chronic diseases like type 2 diabetes and heart disease (Anderson et al., 1994). A 100g serving provides around 8.72g of fiber.
  • Rich in Antioxidants: Black beans are a good source of antioxidants, which help protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases (USDA FoodData Central).
  • Good Source of Iron and Folate: Black beans are a good source of iron, essential for red blood cell production, and folate (vitamin B9), crucial for cell growth and development, particularly during pregnancy (USDA FoodData Central).
  • May Support Heart Health: The soluble fiber and other components in black beans may contribute to improved heart health by lowering LDL ("bad") cholesterol and blood pressure (American Journal of Clinical Nutrition, 2006). 

What are the Downsides of Black Beans?

While black beans offer numerous health benefits, there are some potential downsides to consider:

  • Digestive Issues: The high fiber content can lead to gas, bloating, and digestive discomfort, especially for individuals unaccustomed to high-fiber diets. Gradual introduction into the diet can help mitigate these effects (Mayo Clinic).
  • Phytic Acid: Black beans, like other legumes, contain phytic acid, which can interfere with the absorption of certain minerals. Soaking or sprouting beans before cooking can reduce phytic acid levels.
  • Potential Allergens: Although rare, allergic reactions to black beans are possible.
  • Sodium Content (Canned): Canned black beans often contain added sodium, a concern for individuals with high blood pressure or those on low-sodium diets. Rinsing canned beans before consumption can help reduce sodium intake.

Are Black Beans Good for You?

Yes, black beans are considered a highly nutritious and healthy food due to their high protein, fiber, and micronutrient content. They are a valuable addition to a balanced diet and can contribute to improved digestive health, blood sugar control, and heart health.

Are Black Beans Good for Cholesterol?

Black beans may help lower LDL ("bad”) cholesterol levels due to their high soluble fiber content. However, more specific research is needed to confirm this benefit definitively. The soluble fiber in black beans may help bind to cholesterol in the digestive tract, preventing its absorption into the bloodstream.

How Much Black Beans Should I Eat a Day?

A moderate intake of black beans (1/2 to 1 cup) is generally recommended as part of a balanced diet. A serving size of ½ to 1 cup (86-172g) of cooked black beans provides a good source of protein, fiber, and other nutrients.

How Much Black Beans Can I Eat a Day at Most?

There's no strict upper limit for black bean consumption, but moderation is key. Excessive intake could lead to digestive discomfort due to the high fiber content. Also, be mindful of sodium content if consuming canned black beans.

How Does the Calorie Change According to Black Bean Types?

While there's a general understanding that the calorie content of black beans is relatively consistent across varieties, precise data on the caloric differences between specific types (e.g., Domino vs. Black Turtle) is limited. The variations are minor, influenced by factors such as bean size and water content. 

What are the Desserts with Black Beans?

Black beans are not traditionally used in desserts. Their savory flavor profile doesn't lend itself well to sweet applications.

What is the Origin of Black Beans?

Black beans (Phaseolus vulgaris) originated in Mesoamerica (modern-day Mexico and Central America). They were cultivated by indigenous populations for thousands of years before the arrival of Europeans. Archaeological evidence suggests that black beans were a significant part of the diet of ancient civilizations in the region. Their cultivation spread throughout the Americas and eventually to other parts of the world through trade and colonization.