How Many Calories In Black Beans: Nutrition In Black Beans

Calories In Black Beans

Get the complete information on nutrition in black beans, including how many calories in black beans, here.

Black beans are high in protein, fibre, and antioxidants. They are also low in fat and calories, making them a healthy choice for a snack or meal. Black beans can be eaten on their own or added to soups, salads, and other dishes.

Here is the complete nutrition in black beans.

Nutrition in black beans

Serving size:  100 gm uncooked black beans (Phaseolus vulgaris)

Water – 9.57 gm.

How many calories in black beans?

Calories in black beans are 275.85 kCal for 100g uncooked serving, 13.79 % of male DRI of 2000 kCal. Further, it can meet 18.39 % of female DRI of 1500 kCal. Following is the macronutrient distribution of calories in black beans.

a. Protein forms 28.90 % of the calories in black beans.

b. Carbs form 63.02 % of the calories in black beans.

c. Fats form 3.00 % of the calories.

Macros in black beans

a. Protein in black beans is 19.93 grams,  26.57 % of male DRI and 35.43 % of female DRI 

b. Carbs in black beans are 43.46 grams,15.80 % of male DRI , 21.07 % of female DRI 

c. Fats in black beans are 0.92 grams,1.38 % of male DRI 1.84 % of female DRI 

d. The fibre in black beans is 23.40 grams, 61.58 % of male DRI and 93.60 % of female DRI 

e. Soluble Fibre is 5.41 gm, 54.10 % of male DRI  ,54.87 % of female DRI

f. Total Free Sugar is 1.15 gm,1.92 % of male DRI 2.30 % of female DRI 

 

Vitamins in black beans

a. Vitamin A – 0.00 mcg.

b. Thiamine (Vitamin B1) – 0.35 mg, 29.17 % of the daily requirement of males 31.82 % of female DRI

c. Riboflavin (Vitamin B2) – 0.07 mg,5.38 % of male DRI 6.36 % of female DRI

d. Niacin (Vitamin B3) – 1.88 mg, 11.75 % male DRI and 13.43 % female DRI 

e. Pyridoxine (Vitamin B6) – 0.35 mg, 26.92 % 

f. Biotin (Vitamin B7) – 0.66 mcg

g. Total Folate (Vitamin B9) – 291.00 mcg, as much as 72.75 % of DRI for males and females.

h. Cobalamin (Vitamin B12) – 0.00 mcg.

i. L-ascorbic acid (Vitamin C) – 0.00 mg.

j. Calciferol (Vitamin D) – 4.35 mcg, 87.00 % of DRI for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.51 mg.

l. Vitamin K – 21.50 mcg,17.92 % of male DRI  23.89 % of female DRI

 

Minerals in black beans

a. Calcium – 78.16 mg, 7.82 %  DRI for males and females.

b. Phosphorus – 457.00 mg,65.29 % of DRI for both males and females.

c. Iron – 4.50 mg, notably 56.25 % male DRI  and 25.00 % female DRI 

d. Magnesium – 197.00 mg, 49.25 % of male DRI 63.55 % of female DRI 

e. Copper – 1,030.00 mcg,  114.44 % of DRI for both males and females.

f. Manganese – 2.38 mg, which is 103.48 % of male DRI 132.22 % female DRI 

g. Molybdenum – 0.07 mcg,0.16 % of DRI for males and females.

h. Zinc – 2.42 mg,  22.00 % of male DRI  30.25 % of female DRI

i. Chromium – 10.00 mcg, 28.57 % of male  40.00 % of female DRI 

j. Selenium – 32.55 mcg, 59.18 % of DRI for both

k. Cholesterol – 0.00 mg,

l. Potassium – 1,272.00 mg, as much as 27.06 % of DRI of for males also females.

m. Sodium – 1.35 mg, which is 0.09 % of DRI.

n. Omega 3 – 69.82 mg,11.64 % of DRI for female and male

o. Omega 6 – 398.00 mg, 66.33 % DRI  for males and females.

 

Disclaimer

DRI Values are for a healthy adult. Nutrition and energy condition may change as per physical activity, gender and age. Food values of black beans are from IFCT, approximate and subject to variance.

Conclusion

In conclusion, black beans are a healthy, versatile food that is perfect for any diet plan. They are low in calories as well as high in fibre, making them the ideal weight loss food. Moreover, they are good source of minerals and protein, making them a perfect choice for athletes and people who are

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
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