Nutrition Facts

.ME

N/A servings per container

Serving size 1/2 cup, canned, drained (130g)

Amount per serving
Calories 110
% Daily Value*
Sodium 331mg 14%
Protein 7.6g 15%
Total Fat 0.5g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Added Sugars 0g 0%
Total Sugars 0.3g
Dietary Fiber 7.5g 27%
Saturated Fat 0.1g 0%
Total Carbohydrate 20g 7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Black Bean Calories

A half-cup serving of canned, drained black beans, weighing approximately 130 grams, contains around 110 calories. This makes them an excellent choice for those managing their calorie intake or in a calorie deficit. When you consider the nutritional density, the calorie count is quite low, positioning black beans as a valuable component in many eating plans. They provide substantial nutrients without a significant caloric load, making them a smarter choice than many processed foods with similar calorie counts but fewer health benefits.

Beyond just calories, the macronutrient profile of black beans is impressive. A half-cup serving offers about 7.6 grams of protein and 20 grams of carbohydrates. A significant portion of these carbohydrates comes from dietary fiber, with about 7.5 grams per serving. This high fiber and protein content promotes a feeling of fullness, which can help reduce overall calorie consumption throughout the day. The fat content is minimal, typically less than one gram per serving, with virtually no saturated or trans fats. This balance makes them a heart-healthy option and a great source of plant-based protein.

Nutrient Profile

Black beans are a powerhouse of essential vitamins and minerals. They are particularly rich in folate, which is crucial for healthy cell growth and function. They also provide a good amount of iron, essential for transporting oxygen in the blood, and manganese, an important component of enzymes that play a role in metabolism. Furthermore, they are a good source of magnesium, which is involved in hundreds of biochemical reactions in the body. As a high protein, low calorie food, they can be easily added to many low calorie meals, such as soups, salads, and tacos.