In short: 100 g of black beans contains 132 calories, 8.9 g of protein, 24 g of carbohydrate and 0.54 g of fat. A cup (172 g) portion has about 227 calories and 15 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Calories | 132 kcal | 227 kcal |
| Protein | 8.9 g | 15 g |
| Total fat | 0.54 g | 0.93 g |
| Saturated fat | 0.14 g | 0.24 g |
| Monounsaturated fat | 0.05 g | 0.08 g |
| Polyunsaturated fat | 0.23 g | 0.4 g |
| Carbohydrate | 24 g | 41 g |
| Dietary fiber | 8.7 g | 15 g |
| Total sugars | 0.32 g | 0.55 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 1.7 mg |
It provides 8.9 g of protein per 100 g, a moderate amount.
The fiber content is high at 8.7 g per 100 g, which is 31% of the 28 g daily value adults are asked to aim for.
It is low in sodium, at 1 mg per 100 g.
The standout micronutrient is folate, at 37% of the daily value per 100 g — folate is needed for cell division.
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Potassium | 355 mg | 611 mg |
| Calcium | 27 mg | 46 mg |
| Iron | 2.1 mg | 3.6 mg |
| Magnesium | 70 mg | 120 mg |
| Zinc | 1.1 mg | 1.9 mg |
| Selenium | 1.2 µg | 2.1 µg |
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Vitamin A | 0 µg | 0 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 0.87 mg | 1.5 mg |
| Vitamin K | 3.3 µg | 5.7 µg |
| Thiamin | 0.24 mg | 0.42 mg |
| Riboflavin | 0.06 mg | 0.1 mg |
| Niacin | 0.51 mg | 0.87 mg |
| Vitamin B-6 | 0.07 mg | 0.12 mg |
| Vitamin B-12 | 0 µg | 0 µg |
| Folate | 149 µg | 256 µg |
| Choline | 33 mg | 56 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 40th out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 173735, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Beans, black, mature seeds, cooked, boiled, without salt.