Beans, black, mature seeds, cooked, boiled, without salt
Per 1 cup, cooked (172g) — verified against USDA FoodData Central (fdcId 173735).
| Nutrient | Per 1 cup, cooked | Per 100g |
|---|---|---|
| Calories | 227 kcal | 132 kcal |
| Protein | 15.2g | 8.86g |
| Carbohydrate | 40.8g | 23.71g |
| — of which sugar | 0.6g | 0.32g |
| Fiber | 15g | 8.7g |
| Fat | 0.9g | 0.54g |
| — of which saturated | 0.2g | 0.139g |
| Sodium | 2mg | 1mg |
For context, 227 kcal is roughly equivalent to a 53-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 211g of beans, black, mature seeds, cooked, boiled, without salt — roughly 1.2× the 1 cup, cooked serving above.
About this food
Cooked black beans combine a meaningful 8.9g of protein with 8.7g of fiber per 100g, at just 132 kcal — one of the higher fiber-to-calorie ratios of any food on this list, plant or animal. Almost all of their carbohydrate is starch rather than sugar, which is why legumes generally sit on this site's complex-carbohydrate list.
These figures describe beans cooked from dried without added salt; canned black beans are typically packed with added salt, which changes the sodium figure substantially from what's shown here, though the protein, fiber, and carbohydrate values stay broadly similar between dried-and-cooked and canned preparations.
Because black beans supply meaningful protein and fiber from a single plant-based ingredient, they're commonly combined with a grain like rice specifically because the two foods' amino acid profiles complement each other — together supplying a more complete amino acid mix than either food provides alone, a classic pairing for building protein from plant sources.
For a full daily target across calories and all three macros, try the protein calculator.
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