How much protein is in black beans?
A 1 cup cooked (172 g) of black beans has about 15.2 g of protein. Per 100 g, black beans has 8.9 g. That cup also brings about 15 g of fiber, among the highest of any everyday food, so black beans deliver protein and fiber together at very little fat.
Black Beans nutrition facts
| Nutrient | Per 1 cup cooked (172 g) | Per 100 g |
|---|---|---|
| Calories | 227 | 132 |
| Protein | 15.2 g | 8.9 g |
| Carbohydrate | 40.8 g | 23.7 g |
| Fiber | 15 g | 8.7 g |
| Sugar | 0.6 g | 0.3 g |
| Fat | 0.9 g | 0.5 g |
Values from Beans, black, mature seeds, cooked, boiled, without salt (USDA FoodData Central, FDC ID 173735). Figures vary with variety and preparation.
What kind of protein is black beans?
Black beans are the rare plant food that is genuinely protein-rich, but the protein is incomplete: they run low in the amino acid methionine. Pairing them with rice, corn, or another grain over the course of the day fills that gap and produces a complete amino acid profile, which is why rice and beans is a staple across so many cuisines. The other half of the story is fiber. A cup carries roughly 15 g, so of its 41 g of total carbohydrate only about 26 g is net carbs.
Protein by portion
A cup of cooked beans (172 g) is the usual serving and provides about 15 g of protein. Canned black beans are similar once drained and rinsed, though the sodium is much higher unless you buy no-salt-added. Refried beans add fat from the oil or lard they are cooked in.
| Portion | Weight | Protein |
|---|---|---|
| 1/2 cup cooked | 86 g | 7.6 g |
| 1 cup cooked | 172 g | 15.2 g |
Logging black beans with Forkd tracks the protein per meal from a photo, so hitting your target is something you can see rather than estimate.
Black Beans protein: common questions
How much protein is in a cup of black beans?
A cup of cooked black beans (172 g) has about 15 g of protein, along with 15 g of fiber and roughly 227 calories. Per 100 g, black beans have about 8.9 g of protein.
Are black beans a complete protein?
On their own, no. Black beans are low in the amino acid methionine. Eating them with a grain like rice or corn across the day completes the amino acid profile.
Do black beans have more protein than meat?
No. Per 100 g, black beans have about 9 g of protein versus roughly 29 g for cooked lean steak. Beans make up ground with fiber and very little fat, which meat does not provide.
How many net carbs are in black beans?
A cup of cooked black beans has about 41 g of total carbohydrate and 15 g of fiber, leaving roughly 26 g of net carbs.
Keep going
Sources: Beans, black, mature seeds, cooked, boiled, without salt (USDA FoodData Central, FDC ID 173735). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.