Know what’s on your plate
Black beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 341 kcal —
- Protein 22 g 43%
- Carbohydrate 47 g 17%
- Fat 1.4 g 2%
- Saturated fat 0.4 g 2%
- Fibre 16 g 55%
- Sugars 2.1 g —
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.21 mg 1%
- Vitamin K 5.6 µg 5%
- Thiamin (B1) 0.9 mg 75%
- Riboflavin (B2) 0.19 mg 15%
- Niacin (B3) 2 mg 12%
- Pantothenic acid (B5) 0.9 mg 18%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 444 µg 111%
- Vitamin B12 0 µg 0%
- Choline 66.4 mg 12%
Minerals
- Calcium 123 mg 9%
- Iron 5 mg 28%
- Magnesium 171 mg 41%
- Phosphorus 352 mg 28%
- Potassium 1483 mg 32%
- Zinc 3.7 mg 33%
- Copper 0.84 mg 93%
- Manganese 1.1 mg 46%
- Selenium 3.2 µg 6%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 341 | 22 g | 47 g | 1.4 g |
| 1 × cup | 194 g | 662 | 42 g | 91 g | 2.8 g |
| 1 × tbsp | 12.1 g | 41 | 2.6 g | 5.7 g | 0.2 g |
| 2 × cup | 388 g | 1323 | 84 g | 182 g | 5.5 g |
| ½ × cup | 97 g | 331 | 21 g | 46 g | 1.4 g |
| 3 × cup | 582 g | 1985 | 126 g | 273 g | 8.3 g |
| 4 × cup | 776 g | 2646 | 168 g | 364 g | 11 g |
Similar foods
- Dried black beanraw318 kcal / 100 g
- Black bean flour363 kcal / 100 g
- Black turtle beansmature seeds, raw339 kcal / 100 g
- White beansmature seeds, raw333 kcal / 100 g
- Black rajmah298 kcal / 100 g
- Blackeye beanswhole, dried, raw311 kcal / 100 g
- Kidney beansall types, mature seeds, raw333 kcal / 100 g
- French beansmature seeds, raw343 kcal / 100 g
- Mungo beanmature seeds, dry341 kcal / 100 g
- Dried beansraw326 kcal / 100 g
Questions about Black beans
Do you have to soak dried black beans before cooking them?
No, but soaking them overnight in plenty of cold water shortens the cooking time and helps them cook more evenly. Drain and rinse the beans before cooking; if you skip soaking, allow extra time for simmering.
How do you cook dried black beans so they turn tender?
Cover soaked beans with fresh water, bring them to a rolling boil for at least 10 minutes, then simmer gently until tender, usually about 45–90 minutes. Add acidic ingredients such as tomatoes or vinegar near the end, as they can slow softening.
Can you cook dried black beans in a slow cooker?
Soak them first, then boil them vigorously in fresh water for at least 10 minutes before transferring them to the slow cooker. Don’t cook dried beans from raw in a slow cooker, as its lower temperature may not destroy their natural lectins.
Should you salt black beans while they cook?
Yes. Salt the cooking water from the start; it seasons the beans throughout and doesn’t stop them softening. Save acidic ingredients such as tomatoes, citrus juice and vinegar for when the beans are tender.
What can you make with black beans?
Use them in black bean soup, chilli, tacos, burritos or a rice bowl. Mash some of the beans into the cooking liquid to thicken soups and stews without adding flour.
Do you need to rinse tinned black beans?
Drain and rinse them under cold running water to remove the canning liquid and excess salt. They’re already cooked, so add them near the end of a dish and heat through for a few minutes.
How should you store cooked black beans?
Refrigerate them in a covered container, with a little of their cooking liquid, and use within 3–4 days. For longer storage, freeze them in portion-sized containers for up to 3 months.
How can you tell good dried black beans when buying them?
Choose beans that look whole, evenly dark and dry, without dampness, mould or lots of shrivelled pieces. Beans of similar size tend to cook at a similar rate.
Source: USDA FoodData Central 173734 · per 100 g · carbohydrate per EU label, fibre excluded
