Frijoles Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of frijoles contains 127 calories, 8.7g protein, 22.8g carbs, and 0.5g fat. Frijoles are a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 127 kcal | 6% |
| Protein | 8.7g | 17% |
| Carbohydrates | 22.8g | 8% |
| Total Fat | 0.50g | 1% |
| Fiber | 8.7g | 31% |
| Sodium | 1.0mg | 0% |
Are Frijoles Good for You?
Yes, frijoles are an excellent nutritional choice. At just 127 calories per 100g, they deliver 8.7g of protein (17% Daily Value) and an impressive 8.7g of fiber (31% Daily Value), making them a nutrient-dense legume that supports sustained energy and digestive health without excess fat or sodium.
Key Health Benefits of Frijoles
High in Fiber for Digestive Health — With 8.7g of fiber per 100g serving (31% Daily Value), frijoles promote regular digestion, support beneficial gut bacteria, and help maintain stable blood sugar levels throughout the day.
Excellent Protein Source — Frijoles contain 8.7g of protein per 100g (17% Daily Value), making them ideal for vegetarians, vegans, and anyone seeking plant-based protein to build and repair muscle tissue.
Low in Fat and Sodium — At only 0.5g total fat (1% Daily Value) and virtually no sodium (1mg), frijoles are heart-friendly and support healthy blood pressure management without processed salt content.
Sustainable Energy from Complex Carbohydrates — The 22.8g of carbohydrates per 100g are primarily complex carbs paired with fiber, providing steady energy release rather than blood sugar spikes.
Nutrient-Dense and Calorie-Efficient — Just 127 calories per 100g means you get substantial nutrition without excess energy intake, making them an ideal food for balanced, sustainable eating patterns.
How Does Frijoles Compare?
Frijoles stack up remarkably well against other legumes like lentils and chickpeas. While they’re comparable in protein content, frijoles edge out the competition with their exceptional fiber density at 31% Daily Value per 100g, combined with minimal sodium that many canned alternatives lack.
Frequently Asked Questions
How many calories are in frijoles?
Frijoles contain 127 calories per 100g serving. A typical cooked cup of frijoles (about 240g) provides approximately 305 calories, making them a moderate-calorie food suitable for most eating plans.
Are frijoles good for weight loss?
Yes, frijoles are excellent for weight loss efforts. The combination of high fiber (31% Daily Value) and protein (17% Daily Value) promotes satiety and fullness, helping you feel satisfied longer while keeping calories relatively low at 127 per 100g.
How much fiber do frijoles contain?
Frijoles provide 8.7g of fiber per 100g, which equals 31% of your Daily Value. This substantial fiber content makes them one of the highest-fiber foods available and supports digestive regularity and heart health.
Are frijoles keto-friendly?
Frijoles are not ideal for strict ketogenic diets due to their 22.8g carbohydrates per 100g. However, they can fit into moderate low-carb diets when portioned carefully, especially since their fiber content offsets some carbohydrate impact.
How should I store cooked frijoles?
Store cooked frijoles in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 3 months. You can also drain and rinse canned frijoles, then refrigerate in a sealed container with a bit of water to maintain freshness.
How to Track Frijoles Nutrition with Gram
The Gram app makes logging frijoles effortless—simply search “frijoles” to access complete USDA-backed nutrition data instantly. You can even use our AI food scanner to photograph your frijoles serving and automatically log the exact portion size, giving you a detailed breakdown of calories, protein, fiber, and every other nutrient in seconds.
Frequently Asked Questions
How many calories are in frijoles?
Frijoles contain 127 calories per 100g serving. A typical cooked cup of frijoles (about 240g) provides approximately 305 calories, making them a moderate-calorie food suitable for most eating plans.
Are frijoles good for weight loss?
Yes, frijoles are excellent for weight loss efforts. The combination of high fiber (31% Daily Value) and protein (17% Daily Value) promotes satiety and fullness, helping you feel satisfied longer while keeping calories relatively low at 127 per 100g.
How much fiber do frijoles contain?
Frijoles provide 8.7g of fiber per 100g, which equals 31% of your Daily Value. This substantial fiber content makes them one of the highest-fiber foods available and supports digestive regularity and heart health.
Are frijoles keto-friendly?
Frijoles are not ideal for strict ketogenic diets due to their 22.8g carbohydrates per 100g. However, they can fit into moderate low-carb diets when portioned carefully, especially since their fiber content offsets some carbohydrate impact.
How should I store cooked frijoles?
Store cooked frijoles in an airtight container in the refrigerator for up to 5 days, or freeze them for up to 3 months. You can also drain and rinse canned frijoles, then refrigerate in a sealed container with a bit of water to maintain freshness.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track frijoles and thousands of other foods with the Gram app.