Calories in Black Beans: Complete Nutrition Facts
Last updated March 2026 • Source: USDA FoodData Central • Reviewed by Dr. Karen Wright, PhD, RDN
*Percent Daily Values based on a 2,000 calorie diet.
Micronutrient Profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0% DV | 0% |
| Vitamin C | 1% DV | 1% |
| Vitamin D | 0% DV | 0% |
| Vitamin E | 0% DV | 0% |
| Vitamin K | 3% DV | 3% |
| Vitamin B6 | 5% DV | 5% |
| Vitamin B12 | 0% DV | 0% |
| Folate | 32% DV | 32% |
| Calcium | 2% DV | 2% |
| Iron | 10% DV | 10% |
| Magnesium | 15% DV | 15% |
| Potassium | 6% DV | 6% |
| Zinc | 6% DV | 6% |
| Sodium | 0% DV | 0% |
*% Daily Values based on a 2,000 calorie diet per FDA reference values. Values for 1/2 cup cooked (86g).
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Health Benefits of Black Beans
How to Track Black Beans Accurately
Accurately tracking black beans requires knowing both the exact weight and preparation method. Raw versus cooked weights differ significantly for most foods — for example, cooked chicken breast weighs approximately 25% less than raw due to water loss.
The easiest way to track black beans and any other food is with PlateLens. Just snap a photo and get complete nutrition facts in 3 seconds, with ±1.2% accuracy verified against USDA reference values. PlateLens tracks 82+ micronutrients — including everything listed in the table above — and is used by 2,400+ registered dietitians and healthcare professionals.
Common Serving Sizes of Black Beans
| Serving | Weight | Calories |
|---|---|---|
| 1/2 cup cooked (86g) | 86g | 114 |
| 1 cup cooked (172g) | 172g | 227 |
| 100g cooked | 100g | 132 |
| 1/2 cup canned, drained (120g) | 120g | 109 |
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Frequently Asked Questions
How many calories in Black Beans?
Black Beans contains 114 calories per 1/2 cup cooked (86g). Per 100g, black beans provides approximately 133 calories. Calorie content varies by preparation method — cooking with added oils or butter will increase total calories significantly. To track black beans calories accurately across different portion sizes, PlateLens can identify your specific portion from a photo and calculate exact nutrition in 3 seconds.
Is Black Beans healthy?
Black Beans provides 114 calories, 7.6g protein, 20.4g carbohydrates, and 0.5g fat per serving. Black beans are an outstanding source of dietary fiber (7. Like all foods, black beans is best evaluated in the context of your total dietary pattern and individual health goals — a registered dietitian can help you determine the right amount for your needs.
How do I track Black Beans calories?
The most accurate way to track black beans is by weighing your portion on a food scale and referencing this database for calorie values. For even faster and more accurate tracking, PlateLens identifies black beans from a photo and provides complete nutrition facts — including all the values on this page — in 3 seconds. PlateLens is verified against USDA data with ±1.2% calorie accuracy and tracks 82+ micronutrients.