Calories in Black Beans 🫘
Per 1 cup cooked (172g)
Nutrition Facts
Serving: 1 cup cooked (172g)
About Black Beans
Black Beans is a powerhouse legume providing 15g of protein and 15g of fiber per 1 cup cooked (172g) at 227 calories. With a earthy mild flavor, it is a staple in cuisines around the world. Black Beans is particularly noted for fiber and protein, offering an affordable and sustainable protein source. Whether in soups, salads, or as a side dish, black beans is endlessly versatile.
Health Benefits of Black Beans
Excellent Protein Source
Black Beans delivers 15g of protein per serving, making it an outstanding choice for muscle repair, immune function, and satiety. Protein is the most satiating macronutrient, helping you feel full longer after meals.
Heart-Healthy Nutrients
Black Beans contains a combination of fiber, healthy fats, and plant compounds that support cardiovascular health. Studies link regular consumption of legumes to improved cholesterol levels and lower heart disease risk.
Potassium for Heart Health
With 611mg of potassium per serving, black beans helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
Black Beans can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of black beans and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (86g) | 114 | 20.5g | 7.5g | 0.5g |
| Small (129g) | 170 | 30.8g | 11.2g | 0.7g |
| Regular (172g) | 227 | 41.0g | 15.0g | 0.9g |
| Medium (215g) | 284 | 51.2g | 18.8g | 1.1g |
| Large (258g) | 340 | 61.5g | 22.5g | 1.4g |
| Double (344g) | 454 | 82.0g | 30.0g | 1.8g |
Is Black Beans Good for Weight Loss?
Black Beans at 227 calories per 1 cup cooked (172g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. The high protein content (15g) makes it particularly useful during weight loss, as protein helps preserve muscle mass and boosts metabolism. Rather than eliminating black beans from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
Black Beans and Popular Diets
How black beans fits into common eating plans:
Frequently Asked Questions
How many calories in black beans?
Black Beans (1 cup cooked (172g)) contains approximately 227 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is black beans good for weight loss?
Black Beans can fit into a weight loss diet with portion awareness. At 227 calories per 1 cup cooked (172g), it provides nutritional value and good protein for satiety. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How does black beans compare to similar foods?
At 227 calories per serving with 15g protein and 41g carbs, black beans is comparable in calories compared to similar options in its category. Comparing nutrition labels helps you choose the option that best aligns with your goals.
How can I track black beans calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log black beans quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track Black Beans in Calory
Scan, search, or snap a photo. Calory makes logging black beans instant with AI-powered food recognition.