Nutrition Facts for Black Beans
What Is Black Beans?
Black Beans is one of those “default” foods people come back to when they want predictable nutrition and a meal that fits their calorie target.
It works well as a base for balanced meals, because you can pair it with vegetables for volume, a protein source for satiety, and a sauce or seasoning for enjoyment.
Per 100g, Black Beans is more carb-forward (24g carbs), which makes it a useful energy source around training. Pair it with a lean protein to round out the macros.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Black Beans (Per 100g)
The following values are standardized per 100 grams of black beans.
- Calories
132 kcal
- Protein
8.9 g
- Carbohydrates
24 g
- Fat
0.5 g
Nutrition by Serving Size
Calories and macros for common portion sizes of black beans.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 66 kcal | 4.5 g | 12 g | 0.3 g |
| 100g | 132 kcal | 8.9 g | 24 g | 0.5 g |
| 150g | 198 kcal | 13.4 g | 36 g | 0.8 g |
| 200g | 264 kcal | 17.8 g | 48 g | 1 g |
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Is Black Beans Good for Weight Loss?
Black Beans can fit into a weight loss diet when portions are controlled. At 132 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. For best results, combine black beans with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Black Beans
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons black beans can be a useful addition to a balanced diet:
- Provides useful energy from carbohydrates when you need performance and consistency.
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Keeps macros easier to manage when you want a simpler, leaner plate.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
Who Is Black Beans Best For?
Weight loss
Black Beans can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Black Beans is a convenient carb source for training performance. Pair it with a protein you enjoy to support muscle gain.
General health
Black Beans can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Black Beans in Your Diet
Practical ways to include black beans in meals:
- Keep portions consistent and pair black beans with vegetables and a protein for a balanced meal.
- Use it in meal prep so you can repeat meals without repeating flavors.
- Log it once in a calculator, then reuse the same serving to simplify daily tracking.
- Try pairing it with different seasonings or sauces so it stays enjoyable.
- Use smaller servings for weight loss and larger servings for muscle gain or higher-activity days.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log black beans and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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