Nutrition for Black Beans

Calories, Protein, Vitamins and More


image of black beans source

Black Beans Nutrition Summary

One fl of black beans (30 grams or 1.06 oz) contains 27 calories and 1.8 grams of protein. Black beans consists of 76% water, 17% carbohydrates, 6% protein, and less than 1% of fat.

Black beans are an excellent source of a few nutrients, including dietary fiber and potassium. It also contains significant amounts of calcium, magnesium and phosphorus.

In one fl of black beans:

  • Calories: 27
  • Protein: 1.8 g
  • Sugar: 0.1 g
  • Dietary fiber: 2.1 g
  • Fat: 0.1 g
  • Sodium: 115.2 mg
There is no significant amounts of saturated fat or cholesterol in black beans.

See the Black Beans Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beans, black turtle, mature seeds, canned.

Calories in Black Beans

Black beans have 27 calories per fl or 90 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

71 percent of calories in black beans are from carbohydrates, 26% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 71% of the calories in black beans are from carbohydrates. The carbs in black beans are mostly in the form of dietary fiber and sugar (95% and 5%). An excellent high-fiber food, a single fl of black beans contains 8% of recommended daily values or 2.1 grams of dietary fiber.

  • Dietary fiber: 2.1 g
  • Sugar: 0.1 g
There is no significant amounts of starch in black beans.

Calories from Fat

A small portion, or 3% the calories in black beans are from fat. Black beans are very low in total fat, with 0.1 grams per fl. It also is cholestrol free. Most of the fat in black beans are healthier unsaturated fats:

  • Total fat: 0.1 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in black beans.

Omega-6 in Black Beans

Black beans contain a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.02 g

Calories Similar to Black Beans

Some other legume or legume products with similar calories to black beans by weight:


Protein in Black Beans

A great source of protein, a single fl of black beans contains 4% of recommended daily values or 1.8 grams of protein. In addition, black beans contain significant amounts of all 9 essential amino acids.

  • Protein: 1.81 g
  • Tryptophan: 0.02 g
  • Threonine: 0.07 g
  • Isoleucine: 0.09 g
  • Leucine: 0.15 g
  • Lysine: 0.13 g
  • Methionine: 0.02 g
  • Phenylalanine: 0.11 g
  • Valine: 0.1 g
  • Histidine: 0.05 g

Protein Similar to Black Beans

Some other legume or legume products with similar amounts of protein to black beans by weight:

Vitamins and Minerals in Black Beans

An good source of nutrients, black beans contain abundant amounts of potassium. In fact, a single fl of black beans contains 4% of recommended daily values or 92.4 mg of potassium.

Vitamins in black beans (1 fl):
  • Vitamin a: 0.4 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.2 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin c: 0.8 mg
  • Vitamin e: 0.2 mg
  • Folate: 18.3 ug
  • Vitamin k: 0.7 ug
Minerals in black beans (1 fl):
  • Calcium: 10.5 mg
  • Potassium: 92.4 mg
  • Iron: 0.6 mg
  • Magnesium: 10.5 mg
  • Zinc: 0.2 mg
  • Selenium: 0.4 ug
  • Phosphorus: 32.4 mg
  • Copper: 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 7 mg
There is no significant amounts of pantothenic acid or vitamin b12 in black beans.

Similar to Black Beans for Potassium

Here are some other legume or legume products with similarly abundant amounts of potassium to black beans:

Black Beans Nutrition Chart

Black Beans:

( - g )

calories
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carbohydrates
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dietary fiber
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sugar G
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saturated fat
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monounsaturated fat G
polyunsaturated fat G
protein
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Vitamin A
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calcium
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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Vitamin B6
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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Water G
manganese
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sodium
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phosphorus
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choline
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selenium
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Black Beans in Cooking

Black beans are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two ounces of black beans.

Friends and Relatives of Black Beans

Foods commonly cooked with black beans: Other similar relatives:


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