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Black beans

1 cup cooked black beans (185 g) per serving.

15.2g
protein per serving
Calories
241
per serving
Protein density
6.3
g per 100 cal
Calorie cost
15.9
cal per 1g protein
To hit 30g protein
2 cups
365g · 476 cal

Macro breakdown

Protein15.2g(25%)
Carbs44.4g(73%)
Fat0.7g(3%)
Fiber15.4g

Tips to maximize nutrition

1.Rinse canned Black beans to reduce sodium content by up to 40%
2.Soak dried varieties overnight to reduce cooking time and improve digestibility
3.Combine with rice or grains for a complete protein source
4.Mash or blend into dips and spreads for versatile meal options
5.Store cooked portions in the freezer for quick meal additions

Pairs well with

🌾
Brown rice
4.5g
218 cal
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Quinoa
8.1g
222 cal
🍎
Avocado
1.3g
114 cal

Similar legume foods

🫘
Black-eyed peas
1 cup cooked black-eyed peas (165 g)
13.3g
🫘
Chickpeas
1 cup cooked chickpeas (164 g)
14.6g
🫘
Edamame
1 cup in pods
18.5g

Meals with Black beans

See all meals →
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Tex-Mex Egg and Bean Toast

12m

Scrambled eggs with black beans and avocado on whole wheat toast. High fiber Tex-Mex breakfast with 33g protein and 23g fiber.

38gprotein
25gfiber
621cal
VegetarianDairy-Free
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Chicken Quinoa Black Bean Bowl

25m

Grilled chicken breast with quinoa, black beans, and fresh broccoli. Portable meal prep bowl with 72g protein.

77gprotein
30gfiber
832cal
Dairy-FreeKid-Friendly
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Salmon Quinoa Black Bean Bowl

25m

Omega-3 rich salmon with quinoa, black beans, and broccoli. Balanced portable bowl with 59g protein.

69gprotein
30gfiber
934cal
Dairy-Free
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Chickpea Black Bean Burrito Bowl

15m

Tex-Mex inspired bowl with chickpeas, black beans, quinoa, and avocado. Vegan with 40g protein and 40g fiber.

46gprotein
42gfiber
880cal
VeganDairy-Free
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Quinoa Black Bean Tofu Avocado Bowl

15m

Triple protein bowl with quinoa, black beans, and tofu. Vegan bowl with 48g protein and 33g fiber.

53gprotein
35gfiber
849cal
VeganDairy-Free
🥗

Edamame Black Bean Quinoa Bowl

15m

Asian-Mexican fusion bowl with edamame, black beans, and quinoa. Vegan with 43g protein and 32g fiber.

59gprotein
40gfiber
845cal
VeganDairy-Free

Frequently Asked Questions

Black beans contains 15.2g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 6.3 (grams of protein per 100 calories).

You need approximately 2.0 servings of Black beans to reach 30g of protein, which would provide about 476 calories. This makes it easy to hit your protein target with a reasonable portion.

Black beans provides 15.2g of protein for 241 calories, giving it a calorie cost of 15.9 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Black beans contains 15.4g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Black beans contains most essential amino acids but is typically low in methionine. Pairing with grains like rice, quinoa, or whole wheat creates a complete protein. You don't need to eat them in the same meal-throughout the day works fine.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16