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Black beans are one of the most nutrient-dense foods you can keep in the pantry: one cooked cup has about 15 grams of protein, 15 grams of fiber and nearly two-thirds of the Daily Value for folate, with almost no fat, according to USDA data. They also supply iron, magnesium, thiamin and potassium. Below are the USDA black beans nutrition facts per cup and half cup, how black beans protein compares with other beans, what changes with canned black beans, what controlled trials of pulses found, and the practical cautions about gas, sodium and undercooked beans.
Peptide Labs does not sell black beans or bean products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cooked cup of black beans has about 227 calories, 15 grams of protein and 15 grams of fiber in USDA data.
- The same cup covers about 64% of the Daily Value for folate, 35% for thiamin and 29% for magnesium.
- Beans cooked from dry without salt are nearly sodium-free; regular canned beans can carry about 40% of the sodium Daily Value per cup.
- A 2014 meta-analysis of 26 trials found diets rich in pulses modestly lowered LDL cholesterol.
- Gas is common because gut bacteria ferment bean carbohydrates; dried beans must be fully cooked.
Black beans nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for black beans boiled without salt (FDC 173735). One cup of cooked beans weighs 172 grams; a half cup, a common recipe portion, is 86 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked, no salt) | Per 1/2 cup (86 g) | Per 1 cup (172 g) | % DV per cup |
|---|---|---|---|
| Calories | 114 | 227 | Not applicable |
| Protein | 7.6 g | 15.2 g | 30% |
| Carbohydrate | 20.4 g | 40.8 g | 15% |
| Fiber | 7.5 g | 15.0 g | 53% |
| Fat | 0.5 g | 0.9 g | 1% |
| Folate | 128 micrograms DFE | 256 micrograms DFE | 64% |
| Thiamin (vitamin B1) | 0.21 milligrams | 0.42 milligrams | 35% |
| Magnesium | 60 milligrams | 120 milligrams | 29% |
| Iron | 1.8 milligrams | 3.6 milligrams | 20% |
| Phosphorus | 120 milligrams | 241 milligrams | 19% |
| Zinc | 1.0 milligrams | 1.9 milligrams | 18% |
| Potassium | 305 milligrams | 611 milligrams | 13% |
| Sodium | 1 milligram | 2 milligrams | 0% |
Two numbers stand out. Fiber: a single cup supplies more than half of the 28-gram Daily Value, which is why beans top most lists of fiber-rich foods (our guide to daily fiber explains the reference amounts). Folate: beans are one of the richest natural food sources of this B vitamin. Black beans also contribute magnesium and potassium, covered in our lists of magnesium sources and potassium sources.
The iron in beans is nonheme iron, the form found in plants. The NIH Office of Dietary Supplements notes that vitamin C and foods such as meat, poultry and seafood improve how much nonheme iron the body absorbs, so black beans with salsa, peppers or tomatoes is a sensible pairing. Our guide to iron sources covers heme and nonheme iron in more depth.
Black beans protein compared with other beans
Black beans protein is in the same range as other common beans. The Dietary Guidelines for Americans count beans, peas and lentils in both the vegetable group and the protein foods group, because they deliver the fiber and potassium of a vegetable along with a meaningful amount of protein. Here is how a cooked cup of each compares in USDA data, all cooked without salt.
| Food (USDA FDC) | Calories | Protein | Fiber | Iron | Folate (DFE) |
|---|---|---|---|---|---|
| Black beans (173735) | 227 | 15.2 g | 15.0 g | 3.6 milligrams | 256 micrograms |
| Pinto beans (175200) | 245 | 15.4 g | 15.4 g | 3.6 milligrams | 294 micrograms |
| Kidney beans (173740) | 225 | 15.4 g | 11.3 g | 3.9 milligrams | 230 micrograms |
| Chickpeas (173757) | 269 | 14.5 g | 12.5 g | 4.7 milligrams | 282 micrograms |
| Lentils (172421) | 230 | 17.9 g | 15.6 g | 6.6 milligrams | 358 micrograms |
| Quinoa, for contrast (168917) | 222 | 8.1 g | 5.2 g | 2.8 milligrams | 78 micrograms |
The differences between beans are small, so the practical choice comes down to taste and recipe. Lentils edge ahead on protein, iron and folate (see our lentils guide), while black and pinto beans lead on fiber. Grains such as quinoa carry roughly half the protein of beans per cooked cup. Bean protein is relatively low in the amino acid methionine, which is one reason rice-and-beans style meals, or simply a varied diet across the day, work well. For a wider list, see our guide to protein sources, and our sibling article on a high protein breakfast uses black beans in several ideas.
Canned black beans vs cooked from dry
Nutritionally, canned black beans and beans cooked from dry are close: the USDA entry for canned black turtle beans lists similar calories, protein and fiber per cup. The big difference is sodium, which depends almost entirely on how much salt is added.
| Form (USDA FDC) | Serving | Sodium | % DV |
|---|---|---|---|
| Boiled from dry, no salt (173735) | 1 cup | 2 milligrams | 0% |
| Boiled from dry, with salt (175237) | 1 cup | 408 milligrams | 18% |
| Canned, low sodium (175238) | 1 cup | 331 milligrams | 14% |
| Canned, regular (175188) | 1 cup | 922 milligrams | 40% |
Sodium varies widely by brand, so the Nutrition Facts label is the number to trust. Under FDA rules in 21 CFR 101.61, a low sodium claim means 140 milligrams or less per labeled serving, and a no-salt-added can is another option when you want to season to taste. Draining the beans also leaves the packing liquid behind.
Cook dried beans all the way through
Black beans belong to the same species as kidney beans, Phaseolus vulgaris, and raw or undercooked beans of this species contain a lectin called phytohaemagglutinin. The FDA’s Bad Bug Book describes illness from raw or undercooked kidney beans, with nausea and vomiting within a few hours, and warns that slow cookers may not get hot enough to destroy the lectin. The usual advice is to soak dried beans, discard the soaking water and boil them in fresh water until fully tender. Canned beans are already cooked.
Are black beans healthy? What the research shows
Are black beans healthy? For most people, yes. Most of the research looks at pulses as a group (beans, chickpeas, lentils and peas) rather than black beans alone. The largest relevant review is a 2014 meta-analysis in the Canadian Medical Association Journal (Ha and colleagues): 26 randomized trials with 1,037 participants, lasting at least three weeks, compared diets emphasizing pulses with diets of equal calories without them. The pulse diets lowered LDL cholesterol modestly, but did not change apolipoprotein B or non-HDL cholesterol, and the authors called for longer, higher-quality trials.
Put plainly, beans fit well in eating patterns that are linked to good health, such as the Mediterranean diet, and they are a lower-glycemic carbohydrate. A small change in a cholesterol marker is not proof of fewer heart attacks, though, and beans do not replace medicine or a conversation with your clinician about your own numbers.
Gas, digestion and who should be careful
Harvard’s Nutrition Source explains that gut bacteria ferment the resistant starches and oligosaccharides in legumes, producing gas that causes bloating and cramping in some people, and that soaking dried beans for at least three hours before cooking may help. The same fermentation feeds beneficial bacteria, which is why beans also appear on our list of prebiotic foods. If gas is a persistent problem, our guide to gas and bloating covers common causes and when to get checked.
- Kidney disease: beans are rich in potassium and phosphorus. If your clinician has asked you to limit either one, ask how beans fit your plan.
- Sodium limits: choose no-salt-added or low sodium cans and compare labels.
- Sensitive digestion: some people with irritable bowel symptoms react to bean carbohydrates; a dietitian can help you work out what you tolerate.
- New or severe symptoms: blood in the stool, ongoing pain or unexplained weight loss need a clinician, not a diet change.
Simple ways to eat black beans
- Spoon them into tacos, burritos or grain bowls with salsa and peppers for vitamin C.
- Mash them with lime and cumin as a dip or sandwich spread.
- Add them to soups, chili or salads for extra fiber and protein.
- Fold them into scrambled eggs or a breakfast wrap.
- Blend them into veggie burgers with oats and spices.
Frequently Asked Questions
How much protein is in black beans?
About 15 grams per cooked cup and about 7.6 grams per half cup in USDA data, for beans boiled without salt.
Are black beans healthy?
Yes for most people. USDA data show they are rich in fiber, folate, thiamin and magnesium, and trials of pulse-rich diets found modestly lower LDL cholesterol.
Are canned black beans as nutritious as dried?
Calories, protein and fiber are similar. Regular canned beans can be high in sodium, so compare labels or pick low sodium or no-salt-added cans.
Are black beans a complete protein?
Bean protein is relatively low in methionine. Eating a mix of plant proteins, including grains, across the day fills that gap.
Why do black beans cause gas?
Gut bacteria ferment bean oligosaccharides and resistant starch. Harvard notes that soaking dried beans before cooking may help.
Can you eat black beans raw?
No. Raw or undercooked beans of this species contain a lectin that the FDA links to vomiting and diarrhea. Cook dried beans fully.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Chickpeas: USDA Nutrition, Protein, Fiber and Canned vs Dried, Lentils Benefits: USDA Nutrition per Cup, Protein and Types of Lentils, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption, Lectins: What They Are, Which Foods Have Them and What Cooking Does.