Black beans (boiled, cooked)
A burrito-bowl staple. Pair with rice for a complete amino-acid profile.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Black beans for gym-goers
Per 100 g, black beans (boiled, cooked) provides 132 kcal, 8.9 g protein, 23.7 g carbohydrate (8.7 g fiber, 0.3 g sugars) and 0.5 g fat (0.1 g saturated). With 6.7 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 cup cooked, about 172 g) comes to roughly 227 kcal and 15.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Black beans
Small, dark and slightly sweet, black beans (sometimes called turtle beans) have a dense texture. This entry covers them boiled without salt. They give about 9 g of protein and nearly 9 g of fiber per 100 g, almost no fat, and more magnesium than most other cooked beans in this category.
In a gym diet
Black beans earn their spot in lifters' burrito bowls by bringing protein, fiber and slow carbs in one ingredient. Their protein is incomplete alone, but rice and beans together supply every essential amino acid, so the classic combination is genuinely useful. They have fewer calories than chickpeas, which suits a cut while still filling the bowl. In a post-training meal, the carbs help refill glycogen.
Preparation and cooking
Dried black beans want several hours or an overnight soak, then roughly an hour of simmering, or much less in a pressure cooker. Canned beans are already cooked; drain and rinse them to cut sodium. Mashing or refrying doesn't change the numbers. The lard or oil you refry them in does.
Buying and storage
For a lean option, buy no-salt-added cans or plain dried beans and skip seasoned or refried versions with added fat. Cooked black beans keep three to four days in the fridge and freeze well in portion bags.
Things to watch
The fiber and oligosaccharides in beans can cause gas, which usually eases as your gut adapts to eating them regularly. Canned beans with their liquid can be high in sodium, worth knowing if you watch your salt.
Meal ideas
- Burrito bowl with black beans, cilantro-lime rice, grilled chicken, salsa and avocado.
- Black bean and sweet potato quesadillas with cheese and a side of pico de gallo.
- High-protein black bean brownies made with cocoa, oats and protein powder.
Nutrient highlights
Good source (10–19% DV per 100 g): Magnesium (17%), Iron (12%), and Zinc (10%).
How it ranks among 16 Plant Protein
| Protein per 100 kcal | 6.7 g | #13 of 16 |
| Protein per 100 g | 8.9 g | #10 of 16 |
| Fiber per 100 g | 8.7 g | #4 of 16 |
| Lowest calories per 100 g | 132 kcal | #7 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Kidney beans, red (boiled, cooked)
127 kcal · P 8.7 · C 22.8 · F 0.5
→Split peas (boiled, cooked)
118 kcal · P 8.3 · C 21.1 · F 0.4
→Pinto beans (boiled, cooked)
143 kcal · P 9 · C 26.2 · F 0.7
→Navy beans (boiled, cooked)
140 kcal · P 8.2 · C 26.1 · F 0.6
→Lentils (boiled, cooked)
116 kcal · P 9 · C 20.1 · F 0.4
→Chickpeas / garbanzo beans (boiled, cooked)
164 kcal · P 8.9 · C 27.4 · F 2.6
Compare Black beans with Kidney beans, red (boiled, cooked) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in black beans?
Black beans (boiled, cooked) has about 132 kcal per 100 g, or roughly 227 kcal per 1 cup cooked (172 g).
How much protein is in black beans?
About 8.9 g of protein per 100 g and 15.3 g per 1 cup cooked. That works out to 6.7 g per 100 kcal, so it's a moderate protein source.
Is black beans good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Do rice and beans really make a complete protein?
Yes. Rice is low in lysine but has reasonable methionine, and beans are the reverse. Eaten together, or just on the same day, they cover all the essential amino acids in useful amounts. They don't have to share a plate.
Are canned black beans as nutritious as dried?
Canned black beans keep most of their protein, fiber and minerals. The real difference is added salt, and rinsing removes a good share of it. Dried beans cost less per portion but take longer to prepare.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.