Foods/Legumes/Black beans

Legumes · meal

Black beans

1 serving · 100 g132 kcal

A legume that's a strong source of Folate (DFE) and Iron.

Macros

Per serving

132 kcal

Energy

8.9g

Protein

23.7g

Carbs

0.5g

Fat

8.7g

Fiber

Protein 8.9 gCarbs 23.7 gFat 0.5 g

132 kcal / 100 g. This record’s serving is 100 g — both columns match.

What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

37%

26%

23%

20%

20%

19%

Good source of (≥ 20% RDA)

Folate (DFE)IronCopperThiamin (B1)Phosphorus

Pairs well with

What fills black’s gaps?

Black beans is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Manganese 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium Brazil nutsAdds Selenium & Magnesium+ Selenium+ Magnesium+ Phosphorus

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 serving = 100 g

Generous to use, with room before it crowds out variety.

Common questions

Black beans, in brief

How many calories are in black beans?

1 serving (100 g) of black beans has about 132 calories.

What is black beans a good source of?

Black beans is a good source of Folate (DFE), Iron, Copper, Thiamin (B1), and 1 more nutrients.

Is black beans good in a smoothie?

S8D usually places black beans as a meal-role food alongside the smoothie.

Keep exploring

More legumes

All foods →

Nutrient guides

Folate (DFE) Iron Copper Thiamin (B1) Phosphorus Manganese

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