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Black beans (cooked, boiled, unsalted)
Nuts, Seeds & Legumes

Black beans (cooked, boiled, unsalted) nutrition facts

Per 1 cup · 172 g

Calories
227
11%
of a 2,000 cal day
  • Protein
    15g
    26% of calories
  • Carbs
    41g
    70% of calories
  • Fat
    0.9g
    3% of calories
Portion
  • ✓ Low fat
  • ✓ Low saturated fat
  • ✓ Sodium free
  • ✓ Cholesterol free

At a glance

One serving of Black beans (cooked, boiled, unsalted) (1 cup, 172 g) has 227 calories, with 15 g of protein, 41 g of carbohydrates and 0.9 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (30% DV), dietary fiber (53% DV) and thiamine (35% DV).

Per 100 g
132cal
low energy density
Protein per 100 cal
6.7g
Net carbs
26g
carbs minus fiber
Fiber
15g

High in

20%+ of the daily value

  • Protein30%
  • Dietary fiber53%
  • Thiamine35%
  • Folate (B9)64%
  • Iron45%
  • Magnesium29%

Good source of

10–19% of the daily value

  • Potassium13%
  • Zinc18%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup (172 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A0 μg
0%
Vitamin C0 mg
0%
Vitamin D0 μg
0%
Thiamine0.4 mg
35%
Riboflavin (B2)0.1 mg
8%
Niacin1 mg
5%
Vitamin B60.1 mg
9%
Folate (B9)256 μg
64%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium46 mg
5%
Iron4 mg
45%
Potassium611 mg
13%
Magnesium120 mg
29%
Phosphorus241 mg
34%
Zinc2 mg
18%
Copper0.4 mg
40%
Manganese1 mg
33%
Selenium2 μg
4%
Full breakdown · 23 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Arginine1 g—
Aspartic acid2 g—
Cystine0.2 g—
Glutamic acid2 g—
Glycine1 g—
Histidine0.4 g—
Isoleucine1 g—
Leucine1 g—
Lysine1 g—
Methionine0.2 g—
Monounsaturated fats0.1 g—
Phenylalanine1 g—
Polyunsaturated fats0.4 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—

How it compares

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

Similar foods

Burning 227 calories

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

  • 43min
    Walking (3.5 mph)
  • 27min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 32min
    Swimming laps

Common questions

How many calories are in Black beans (cooked, boiled, unsalted)?

One serving of Black beans (cooked, boiled, unsalted) (1 cup) has 227 calories, which works out to 132 calories per 100 g. That is about 11% of a 2,000-calorie day.

Are Black beans (cooked, boiled, unsalted) high in protein?

It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 26% 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 (cooked, boiled, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 70% 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 (cooked, boiled, unsalted)?

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

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