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Black beans (raw)
Nuts, Seeds & Legumes

Black beans (raw) nutrition facts

Per 1 cup · 194 g

Calories
662
33%
of a 2,000 cal day
  • Protein
    42g
    25% of calories
  • Carbs
    121g
    72% of calories
  • Fat
    2.8g
    4% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Black beans (raw) (1 cup, 194 g) has 662 calories, with 42 g of protein, 121 g of carbohydrates and 2.8 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (84% DV), dietary fiber (107% DV) and thiamine (146% DV).

Per 100 g
341cal
medium energy density
Protein per 100 cal
6.3g
Net carbs
91g
carbs minus fiber
Fiber
30g
4.1 g sugar

High in

20%+ of the daily value

  • Protein84%
  • Dietary fiber107%
  • Thiamine146%
  • Riboflavin (B2)29%
  • Niacin24%
  • Vitamin B643%

Good source of

10–19% of the daily value

  • Selenium11%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (194 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Vitamin E0.4 mg
3%
Vitamin K11 μg
9%
Thiamine2 mg
146%
Riboflavin (B2)0.4 mg
29%
Niacin4 mg
24%
Vitamin B61 mg
43%
Folate (B9)861 μg
215%
Vitamin B120 μg
0%
Pantothenic acid2 mg
35%
Choline129 mg
23%

Minerals

NutrientAmount% Daily Value
Calcium239 mg
24%
Iron10 mg
122%
Potassium2,877 mg
61%
Magnesium332 mg
79%
Phosphorus683 mg
98%
Zinc7 mg
64%
Copper2 mg
181%
Manganese2 mg
89%
Selenium6 μg
11%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha carotene0 μg—
Arginine3 g—
Aspartic acid5 g—
Beta carotene0 μg—
Caffeine0 mg—
Cystine0.5 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid6 g—
Glycine2 g—
Histidine1 g—
Isoleucine2 g—
Leucine3 g—
Lycopene0 μg—
Lysine3 g—
Methionine1 g—
Monounsaturated fats0.2 g—
Phenylalanine2 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol0 μg—
Serine2 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.5 g—
Tyrosine1 g—
Valine2 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 662 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 126min
    Walking (3.5 mph)
  • 79min
    Cycling (moderate)
  • 55min
    Running (6 mph)
  • 93min
    Swimming laps

Common questions

How many calories are in Black beans (raw)?

One serving of Black beans (raw) (1 cup) has 662 calories, which works out to 341 calories per 100 g. That is about 33% of a 2,000-calorie day.

Are Black beans (raw) high in protein?

It provides a solid 42 g of protein per serving (84% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Black beans (raw) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 91 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Black beans (raw)?

9.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Black beans (raw)?

4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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