🧪 Nutrition Facts
- Calories 227.0
- Total Fat 0.9 g
- Saturated Fat 0.2 g
- Cholesterol 0.0 mg
- Sodium 1.7 mg
- Potassium 610.6 mg
- Total Carbohydrate 40.8 g
- Dietary Fiber 15.0 g
- Sugars 0.6 g
- Protein 15.2 g
- Vitamin A 10.3 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.1 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 1.5 mg
- Calcium 46.4 mg
- Copper 0.4 mg
- Folate 256.3 µg
- Iron 3.6 mg
- Magnesium 120.4 mg
- Manganese 0.8 mg
- Niacin 0.9 mg
- Pantothenic Acid 0.4 mg
- Phosphorus 240.8 mg
- Riboflavin 0.1 mg
- Thiamin 0.4 mg
- Zinc 1.9 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 227.0 calories per serving (1 cup cooked (172g) (172.0g)), Black Beans is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 40.8g per serving (70.2% of calories), with a good 15.0g of dietary fiber. It's a good source of dietary fiber at 15.0g per serving (53% DV), which supports digestive health and helps keep you full.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Black Beans, Water.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Black Beans. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Black Beans — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Black Beans contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 227.0 kcal | 11.4% |
| Total Fat | 0.9 g | 1% |
| Saturated Fat | 0.2 g | 1% |
| Sodium | 1.7 mg | 0% |
| Total Carbohydrate | 40.8 g | 15% |
| Dietary Fiber | 15.0 g | 53% ✅ |
| Total Sugars | 0.6 g | 1% |
| Protein | 15.2 g | 30% ✅ |
| Vitamin A | 10.3 IU | 0% |
| Vitamin E | 1.5 mg | 10% |
| Thiamin (B-1) | 0.42 mg | 35% ✅ |
| Riboflavin (B-2) | 0.10 mg | 8% |
| Niacin (B-3) | 0.9 mg | 5% |
| Pantothenic Acid (B-5) | 0.42 mg | 8% |
| Vitamin B-6 | 0.12 mg | 7% |
| Folate | 256.3 µg | 64% ✅ |
| Calcium | 46.4 mg | 4% |
| Iron | 3.6 mg | 20% ✅ |
| Potassium | 610.6 mg | 13% |
| Magnesium | 120.4 mg | 29% ✅ |
| Phosphorus | 240.8 mg | 19% |
| Zinc | 1.9 mg | 18% |
| Copper | 0.36 mg | 40% ✅ |
| Manganese | 0.76 mg | 33% ✅ |
| Selenium | 2.1 µg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Black Beans accounts for 11.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 70.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 227.0 calories in Black Beans? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 17.2 min |
| Walking: 17 minutes per mile | 39.2 min |
| Cycling (Low Intensity) | 24.8 min |
| HIIT | 21.0 min |
| Push-ups | 21.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Black Beans
Is Black Beans good for weight loss?
Black beans are excellent for weight loss because they're filling despite being low in calories, with 15g of fiber per cup that keeps you satisfied longer. The high protein content at 15.2g also helps preserve muscle while you're in a calorie deficit.
Is Black Beans good for muscle building?
These beans provide a solid 15.2g of protein per cup, making them a useful plant-based protein source for muscle building when paired with other protein-rich foods. The iron content of 3.6mg supports oxygen transport needed for effective workouts.
Is Black Beans good post-workout fuel?
Black beans work well as post-workout fuel since they combine carbs (40.8g) for glycogen replenishment with protein (15.2g) for muscle repair. The potassium at 610.6mg also helps with recovery and electrolyte balance after exercise.
Is Black Beans good fuel for endurance activities?
For endurance activities, black beans deliver substantial carbohydrates to fuel sustained effort, though their high fiber content means eating them right before intense exercise might cause digestive discomfort. They're better suited as part of a pre-workout meal eaten several hours beforehand.
How does the fiber in Black Beans support digestion?
With 15g of fiber per cup, black beans support digestion by promoting healthy gut bacteria, improving bowel regularity, and helping maintain stable blood sugar levels. This high fiber content is especially valuable for long-term digestive health and satiety.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
