Black beans nutrition facts

Black beans (1 cup, 172 g) has 227 calories, 15.2 g protein, 15 g fiber, 0.9 g fat. It is an excellent source of folate (64% DV), fiber (53% DV), copper (40% DV) and a good source of phosphorus and zinc.

Folate 64% DV Fiber 53% DV Copper 40% DV Thiamin 35% DV Manganese 33% DV

#4 of 38 legumes for thiamin #8 of 39 legumes for magnesium #9 of 37 legumes for folate #13 of 39 legumes for zinc #35 of 39 legumes for monounsaturated fat

Nutrition Facts

Serving size1 cup (172 g)

Calories227

Total Fat 0.9g1.2%

Saturated Fat 0.2g1.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 2mg0.1%

Total Carbohydrate 40.8g15%

Dietary Fiber 15g53%

Total Sugars 0.6g

Protein 15.2g30%

Vitamin D 0µg0%

Calcium 46mg3.6%

Iron 3.6mg20%

Potassium 611mg13%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 26%
■ Fat 4%
■ Carbohydrate 70%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

0.1

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 25 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in black beans

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	227 kcal	11%
Protein	15.2 g	30%
Total fat	0.9 g	1.2%
Carbohydrate	40.8 g	15%
Fiber	15 g	53%
Sugars	0.6 g	no DV
Fats
Saturated fat	0.2 g	1.2%
Trans fat	0 g	no DV
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.18 g	no DV
Omega-6 (linoleic)	0.22 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.42 mg	35%
Riboflavin (B2)	0.1 mg	7.8%
Niacin (B3)	0.9 mg	5.4%
Pantothenic acid (B5)	0.42 mg	8.3%
Vitamin B6	0.12 mg	7%
Folate (DFE)	256 µg	64%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	1.5 mg	10%
Vitamin D	0 µg	0%
Vitamin K	5.7 µg	4.7%
Choline	56 mg	10%
Minerals
Sodium	2 mg	0.1%
Calcium	46 mg	3.6%
Iron	3.6 mg	20%
Magnesium	120 mg	29%
Phosphorus	241 mg	19%
Potassium	611 mg	13%
Zinc	1.9 mg	18%
Copper	0.36 mg	40%
Manganese	0.76 mg	33%
Selenium	2.1 µg	3.8%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	113 g	no DV
Amino acids
Tryptophan	0.181 g	no DV
Threonine	0.642 g	no DV
Isoleucine	0.673 g	no DV
Leucine	1.218 g	no DV
Lysine	1.046 g	no DV
Methionine	0.229 g	no DV
Phenylalanine	0.824 g	no DV
Valine	0.798 g	no DV
Histidine	0.425 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	132 kcal	6.6%
Protein	8.9 g	18%
Total fat	0.5 g	0.7%
Carbohydrate	23.7 g	8.6%
Fiber	8.7 g	31%
Sugars	0.3 g	no DV
Fats
Saturated fat	0.1 g	0.7%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.1 g	no DV
Omega-6 (linoleic)	0.13 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.24 mg	20%
Riboflavin (B2)	0.06 mg	4.5%
Niacin (B3)	0.5 mg	3.2%
Pantothenic acid (B5)	0.24 mg	4.8%
Vitamin B6	0.07 mg	4.1%
Folate (DFE)	149 µg	37%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.87 mg	5.8%
Vitamin D	0 µg	0%
Vitamin K	3.3 µg	2.8%
Choline	33 mg	5.9%
Minerals
Sodium	1 mg	0%
Calcium	27 mg	2.1%
Iron	2.1 mg	12%
Magnesium	70 mg	17%
Phosphorus	140 mg	11%
Potassium	355 mg	7.6%
Zinc	1.1 mg	10%
Copper	0.21 mg	23%
Manganese	0.44 mg	19%
Selenium	1.2 µg	2.2%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	66 g	no DV
Amino acids
Tryptophan	0.105 g	no DV
Threonine	0.373 g	no DV
Isoleucine	0.391 g	no DV
Leucine	0.708 g	no DV
Lysine	0.608 g	no DV
Methionine	0.133 g	no DV
Phenylalanine	0.479 g	no DV
Valine	0.464 g	no DV
Histidine	0.247 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	37 kcal	1.9%
Protein	2.5 g	5%
Total fat	0.2 g	0.2%
Carbohydrate	6.7 g	2.4%
Fiber	2.5 g	8.8%
Sugars	0.1 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.04 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.07 mg	5.8%
Riboflavin (B2)	0.02 mg	1.3%
Niacin (B3)	0.1 mg	0.9%
Pantothenic acid (B5)	0.07 mg	1.4%
Vitamin B6	0.02 mg	1.2%
Folate (DFE)	42 µg	11%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.25 mg	1.6%
Vitamin D	0 µg	0%
Vitamin K	0.9 µg	0.8%
Choline	9 mg	1.7%
Minerals
Sodium	0 mg	0%
Calcium	8 mg	0.6%
Iron	0.6 mg	3.3%
Magnesium	20 mg	4.7%
Phosphorus	40 mg	3.2%
Potassium	101 mg	2.1%
Zinc	0.3 mg	2.9%
Copper	0.06 mg	6.6%
Manganese	0.13 mg	5.5%
Selenium	0.3 µg	0.6%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
Water	19 g	no DV
Amino acids
Tryptophan	0.03 g	no DV
Threonine	0.106 g	no DV
Isoleucine	0.111 g	no DV
Leucine	0.201 g	no DV
Lysine	0.172 g	no DV
Methionine	0.038 g	no DV
Phenylalanine	0.136 g	no DV
Valine	0.132 g	no DV
Histidine	0.07 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #173735 ("Beans, black, mature seeds, cooked, boiled, without salt").

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Frequently asked questions

How many calories are in black beans?

Black beans has 227 calories per 1 cup (172 g), or 132 calories per 100 g, according to USDA FoodData Central.

How much protein is in black beans?

15.2 g of protein per 1 cup, which is 30% of the 50 g Daily Value.

What is black beans rich in?

Per serving, black beans is richest in Folate (DFE) at 64% of the Daily Value, Fiber (53%), Copper (40%), Thiamin (B1) (35%).

Is black beans healthy?

By nutrient density, black beans scores 69 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More legumes

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.