Black Beans Nutrition Facts: Calories, Macros & Health Benefits
Summary: Black Beans contains 130 calories, 5.8g protein, 23.5g carbs, and 1.5g fat per one cup (250g). It is a source of sodium, iron, zinc.
Nutrition Facts — one cup (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 kcal | 6% |
| Protein | 5.8g | 12% |
| Carbohydrates | 23.5g | 9% |
| Total Fat | 1.5g | 2% |
| Fiber | 4.2g | 15% |
| Sugar | 0.80g | -- |
| Saturated Fat | 0.30g | 2% |
| Sodium | 280.0mg | 12% |
| Potassium | 1.2mg | 0% |
| Calcium | 40.0mg | 3% |
| Iron | 250.0mg | 1389% |
| Magnesium | 0.90mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 65.0mcg | 16% |
| Vitamin E | 0.20mg | 1% |
| Phosphorus | 3.0mg | 0% |
Is Black Beans Good for You?
Black Beans provides 130 calories per one cup (250g) with 5.8g protein, 23.5g carbohydrates, and 1.5g fat. It is a source of sodium (12% dv), iron (1389% dv), zinc (773% dv).
A classic Latin American and Caribbean staple combining black beans with white or brown rice, seasoned with cumin, garlic, and onions.
Key Health Benefits of Black Beans
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1389% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (773% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% 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 5.8g protein per serving to support satiety and muscle maintenance.
How to Track Black Beans Nutrition with Gram
Use Gram to log black beans 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 beans?
Black Beans contains 130 calories per one cup (250g).
How much protein is in black beans?
Black Beans provides 5.8g of protein per one cup (250g).
How many carbs are in black beans?
Black Beans has 23.5g of carbohydrates per one cup (250g).
Is black beans good for tracking nutrition?
Yes. Black Beans can be logged by calories, macros, and micronutrients in the Gram app.
How should I use black beans in a meal plan?
Use Black Beans 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 beans and thousands of other foods with the Gram app.