At a glance
- 5.9 g protein and 98 calories per 1/2 cup (85 g).
- 6 g protein per 100 calories: #246 of 536 foods in our USDA list, #29 of 39 in legumes & soy.
- 5.9 g fiber and 185 mg sodium per serving.
What is black beans like to eat?
Black beans are small, dark beans with a creamy inside and an earthy flavor. Canned black beans are ready in minutes for tacos, bowls, soups and salads, so they are a simple way to add plant protein to everyday meals.
How can you eat more black beans?
Try this
Mash into a bean filling for tacosAdd to a burrito bowl with rice and salsaSimmer into a black bean soupToss into a corn and pepper saladIs black beans good on a GLP-1?
Mashed or blended black beans are softer than whole beans, and a small spoonful alongside rice is easy to start with. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does black beans compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Black beans | 1/2 cup | 5.9 g | 98 | 6 g |
| Chickpeas | 1/2 cup | 6 g | 113 | 5.3 g |
| Lentils | 1 cup | 17.8 g | 230 | 7.8 g |
| Quinoa | 1 cup | 8.1 g | 222 | 3.7 g |
Close to black beans per calorie: zucchini (6.3 g), black-eyed peas (6.1 g), pinto beans (5.9 g), pumpkin seeds (5.8 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Rinse and drain canned beans to reduce sodium, or choose "no salt added"; dry beans cost less if you have time to cook them.
What's the full nutrition for black beans?
| Nutrient | Per 1/2 cup (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 98 | 115 | |
| Protein | 5.9 g | 6.9 g | 12% |
| Fat | 1.1 g | 1.3 g | |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Carbohydrate | 16.8 g | 19.8 g | |
| Fiber | 5.9 g | 6.9 g | 21% |
| Sugar | 0.2 g | 0.2 g | |
| Sodium | 185 mg | 218 mg | 8% |
| Calcium | 37 mg | 43 mg | 3% |
| Iron | 1.4 mg | 1.69 mg | 8% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Beans, black, canned, sodium added, drained and rinsed". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
