How much protein is in black beans?

One cup of black beans (172 g) has 15 g of protein (227 kcal); 100 g has 8.9 g.

Feast Factsper 100 g

PER 100 GProtein

8.9g

Calories132

Carbohydrate23.7g

Fiber8.7g

Sugars0.3g

Fat0.5g

Saturated0.1g

Sodium237 mg

6.7 g protein per 100 kcal · USDA FoodData Central

Protein verdictGood protein source

6.7 g of protein per 100 kcal (27% of its calories): 5–10 g is good on our scale.

25 g of protein from black beans alone takes 281 g (about 1⅔ cups) and 371 kcal.

#3 of 17 in Beans & canned for protein per 100 g, #5 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in black beans per portion
Portion	Protein	kcal	Carbs	Fat
100 g	8.9 g	132	23.7 g	0.5 g
1 oz (28 g)	2.5 g	37	6.7 g	0.1 g
1 cup (172 g)	15 g	227	41 g	0.9 g
1 tbsp (11 g)	1 g	14	2.5 g	0.1 g
1 can, drained (255 g)	23 g	337	60 g	1.3 g

One cup of black beans (172 g) is 13% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from carbohydrate: about 72%.

One cup of black beans (172 g) also has 15 g of fiber.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than cannellini beans, pinto beans and chickpeas and as much as kidney beans.

black beans compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Black beans	8.9 g	132	6.7 g
Kidney beans	8.1 g	121	6.7 g
Cannellini beans	7.3 g	114	6.4 g
Pinto beans	7 g	117	6.0 g
Chickpeas	7 g	138	5.1 g

All 200 foods →

Recipes with black beans

4 recipes in the Feast Mode library use black beans, macros computed the same way.

Across the 4 library recipes that use it, a serving has 58 g of black beans on average, which brings 5.2 g of protein: 10% of the dish’s protein. It carries the most in Carne Asada Bowls, at 12% of the protein.

55G
PROTEIN

Cilantro Lime Chicken Burrito Bowls

55 min · 622 kcal

51G
PROTEIN

Chicken Tortilla Soup

70 min · 503 kcal

51G
PROTEIN

Chipotle Chicken Sweet Potato Meal Prep

50 min · 507 kcal

47G
PROTEIN

Carne Asada Bowls

75 min · 594 kcal

Questions

How much protein is in a cup of black beans?

One cup of black beans (172 g) has 15 g of protein and 227 kcal, with 41 g of carbohydrate and 0.9 g of fat.

How much protein is in 100 g of black beans?

100 g of black beans has 8.9 g of protein, 132 kcal, 23.7 g of carbohydrate and 0.5 g of fat (USDA FoodData Central 175237).

Are black beans a good source of protein?

Good protein source: 6.7 g of protein per 100 kcal (27% of its calories): 5–10 g is good on our scale. Getting 25 g of protein from black beans alone takes 281 g (about 1⅔ cups) and 371 kcal.

Which has more protein, black beans or chickpeas?

Black beans, with 8.9 g of protein per 100 g against 7 g for chickpeas. Per 100 kcal: black beans 6.7 g, chickpeas 5.1 g.

Source: USDA FoodData Central, SR Legacy 175237: “Beans, black, mature seeds, cooked, boiled, with salt”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

Coming soon to iPhone

Feast Mode will do this math for the recipes you paste.

Join the waitlist and we’ll email you the day it launches.