Plant-Based Proteins
Protein in Black Beans: Protein, Calories, and Meal Ideas
Black beans add plant protein, fiber, and carbohydrates to bowls, tacos, chili, and soups.
Protein per serving
15g
170 g cooked black beans / about 1 cup
Calories per serving
224
170 g serving
Protein per 100g
9g
132 calories per 100 g
Protein density
6.8g
protein per 100 calories
Black Beans Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 170 g cooked black beans / about 1 cup | 15g | 224 |
| Per 100 g | 100 g | 9g | 132 |
| Protein density | 100 calories | 6.8g | 100 |
Representative source entry: Beans, black, mature seeds, cooked, boiled, without salt. Use cooked or drained canned values. Refried beans or beans cooked with fat can be much higher in calories.
Good for weight loss? Good
Black beans are filling because they combine protein and fiber, but they are not a lean isolated protein source.
Good for muscle gain? Good
Black beans are helpful for muscle gain as a protein-and-carb side, especially with lean meat, tofu, seitan, or eggs.
Meal Ideas with Black Beans
Black bean turkey chili
Black bean burrito bowl with chicken
Black bean tacos with seitan
Black bean soup with Greek yogurt topping
How to Use Black Beans
Best Use Cases
Black beans are most useful as a fiber-rich protein-and-carb side that makes bowls, tacos, soups, and chili more filling.
- Use them with chicken, turkey, lean beef, tofu, seitan, or eggs to raise total meal protein.
- Choose black beans when budget, fiber, and meal volume matter.
- Combine with rice or corn tortillas for practical plant-based meals.
Common Mistakes
Plain boiled black beans, canned black beans, and refried beans can have different calories and sodium.
- Drain canned beans and use the label when available.
- Track added oil, cheese, sour cream, and rice separately.
Tracking Tips
- Use cooked or drained weight.
- Track refried beans separately.
- Add rice, cheese, oil, and sauces separately.
Compare Similar Protein Foods
Common Questions
Are black beans high in protein?
They provide meaningful plant protein, but they also bring carbohydrates and fiber. They are not as protein-dense as seitan, tofu, lean meat, or fish.
Are black beans good for weight loss?
They can be. Their fiber makes meals more filling, but portions still matter because calories rise quickly in large bowls.
Are canned black beans okay for protein tracking?
Yes, but drain them and use the brand label if you have it. Sodium and serving weights vary.
Are black beans enough protein for a vegan meal?
Sometimes, but higher-protein vegan meals often pair black beans with seitan, tofu, tempeh, edamame, or pea protein.
Sources reviewed
- USDA FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition