Black Bean Nutrition Facts: Calories, Macros & Health Benefits
Summary: Black Bean contains 120 calories, 6g protein, 16.5g carbs, and 3.2g fat per 4 tablespoons (60g). It is a source of sodium, iron, zinc.
Nutrition Facts — 4 tablespoons (60g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal | 6% |
| Protein | 6.0g | 12% |
| Carbohydrates | 16.5g | 6% |
| Total Fat | 3.2g | 4% |
| Fiber | 5.5g | 20% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.50g | 2% |
| Sodium | 350.0mg | 15% |
| Potassium | 4.0mg | 0% |
| Calcium | 40.0mg | 3% |
| Iron | 310.0mg | 1722% |
| Magnesium | 0.80mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.60mg | 35% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 65.0mcg | 16% |
| Vitamin E | 0.50mg | 3% |
| Phosphorus | 15.0mg | 1% |
Is Black Bean Good for You?
Black Bean provides 120 calories per 4 tablespoons (60g) with 6g protein, 16.5g carbohydrates, and 3.2g fat. It is a source of sodium (15% dv), iron (1722% dv), zinc (727% dv).
Smooth or chunky dip made from mashed black beans blended with garlic, cumin, lime juice, and cilantro, served as an appetizer or snack
Key Health Benefits of Black Bean
- Sodium (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1722% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (727% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (16% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 6g protein per serving to support satiety and muscle maintenance.
How to Track Black Bean Nutrition with Gram
Use Gram to log black bean and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in black bean?
Black Bean contains 120 calories per 4 tablespoons (60g).
How much protein is in black bean?
Black Bean provides 6g of protein per 4 tablespoons (60g).
How many carbs are in black bean?
Black Bean has 16.5g of carbohydrates per 4 tablespoons (60g).
Is black bean good for tracking nutrition?
Yes. Black Bean can be logged by calories, macros, and micronutrients in the Gram app.
How should I use black bean in a meal plan?
Use Black Bean as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track black bean and thousands of other foods with the Gram app.