Black Beans (Boiled)
Per serving: 3.5 oz cooked (100g)
About Black Beans (Boiled)
Boiled black beans provide approximately 132 calories, 8.9 grams of protein, 23.7 grams of carbohydrate, 0.5 grams of fat, and 8.7 grams of fiber per 100 grams. Their high fiber content reduces net carbohydrate to about 15 grams and contributes to a low glycemic load.
Black beans provide folate, thiamin, manganese, copper, magnesium, iron, phosphorus, zinc, and potassium. Their dark outer coat also contains naturally occurring polyphenol pigments.
Use black beans in rice bowls, soups, salads, chili, tacos, wraps, patties, or vegetable-based stews. A half-cup serving is often enough to add meaningful protein and fiber without making the meal excessively large.
At-a-Glance Stats
Macronutrient Breakdown
132 kcal
Total calories per 3.5 oz cooked (100g)
Protein
Builds & repairs muscle tissue
18% of typical daily value
Carbohydrates
Primary fuel source for energy
24% of typical daily value
Total Fat
Supports hormones & nutrient uptake
1% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
29% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Provides nearly 9 grams of plant protein and 8.7 grams of fiber per 100 grams.
- 2
Fiber and resistant starch support gut health, satiety, and a gradual post-meal glucose response.
- 3
Folate supports cell division and red-blood-cell formation.
- 4
Magnesium and potassium contribute to normal muscle, nerve, and cardiovascular function.
- 5
Dark seed-coat pigments include polyphenol compounds that contribute antioxidant activity.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Cook dried black beans until fully tender, or rinse canned beans to remove much of the surface sodium. Combine them with vegetables, herbs, citrus, and whole grains rather than relying on high-sodium sauces.
Diet Compatibility
Frequently Asked Questions
How many calories are in Black Beans (Boiled)?›
Black Beans (Boiled) contains 132 calories per 3.5 oz cooked (100g). This includes 8.9g protein (35.6 kcal), 23.7g carbohydrates (94.8 kcal), and 0.5g fat (4.5 kcal).
How much protein does Black Beans (Boiled) have?›
Black Beans (Boiled) provides 8.9g of protein per 3.5 oz cooked (100g).
Is Black Beans (Boiled) good for weight loss?›
Dark seed-coat pigments include polyphenol compounds that contribute antioxidant activity. With 132 calories per serving, it can fit well within a calorie-controlled diet.