Black Beans Nutrition Facts
A 100 g serving of black beans contains 341 kcal, 22g protein (lime), 1.4g fat (pink) and 62g carbohydrate (blue). They're a good source of fiber and low in sugar. Their standout micronutrients are magnesium (171 mg), zinc (3.7 mg), potassium (1483 mg), iron (5.0 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
How Cooking Changes The Numbers
Per 100 g, from each preparation's own USDA data.
| Preparation | Kcal | Protein | Fat | Carbs | Note |
|---|---|---|---|---|---|
| Raw | 341 | 22 g | 1.4 g | 62 g | Reference entry |
| With salt | 132 | 9 g | 0.5 g | 24 g | Cooked, boiled, with salt |
| Without salt | 132 | 9 g | 0.5 g | 24 g | Cooked, boiled, without salt |
Understanding Black Beans Nutrition
Black Beans are a staple that provides complex carbohydrates, fiber and plant protein. At 341 kcal per 100 g serving, they provide 22g of protein, 62g of carbohydrate and 1.4g of fat. Black Beans are particularly rich in magnesium, delivering 171mg — 41% of the daily value — in a single serving. They're a good source of fiber and low in sugar.
For athletes and anyone tracking macros, black beans are a straightforward source of carbohydrate energy, useful around training for topping up glycogen. Their fiber and micronutrient content make them a useful addition to a balanced macro split without pulling calories too high.
Frequently Asked Questions
How many calories are in a 100 g serving of black beans?
A 100 g serving of black beans has 341 kcal, 22g protein, 1.4g fat and 62g carbohydrate.
How much protein is in black beans?
22g per 100 g serving.
Are black beans high in carbs?
Black Beans have 62g of carbohydrate per 100 g serving, about 23% of a 275g daily carb reference.
Which nutrients are black beans richest in?
Black Beans are richest in magnesium (171 mg), zinc (3.7 mg), potassium (1483 mg), iron (5.0 mg).
Are black beans good for tracking macros?
For athletes and anyone tracking macros, black beans are a straightforward source of carbohydrate energy, useful around training for topping up glycogen.
Does cooking black beans change its nutrients?
Cooked black beans run about 61% lower in calories per equivalent serving compared to the raw reference — see the cooking table above for specific preparations.
Log the black beans in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Beans, black, mature seeds, raw (FDC ID 173734), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.