Black Bean Nutrition Facts: Calories, Macros & Health Benefits
Summary: Black Bean contains 135 calories, 5.2g protein, 20g carbs, and 3.8g fat per one bowl (420g). It is a source of sodium, iron, zinc.
Nutrition Facts — one bowl (420g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 5.2g | 10% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 3.8g | 5% |
| Fiber | 4.5g | 16% |
| Sugar | 2.2g | -- |
| Saturated Fat | 1.2g | 6% |
| Cholesterol | 3.0mg | 1% |
| Sodium | 280.0mg | 12% |
| Potassium | 6.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 0.60mg | 0% |
| Zinc | 85.0mg | 773% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.90mg | 53% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 0.50mg | 3% |
| Vitamin K | 0.10mcg | 0% |
| Phosphorus | 35.0mg | 3% |
Is Black Bean Good for You?
Black Bean provides 135 calories per one bowl (420g) with 5.2g protein, 20g carbohydrates, and 3.8g fat. It is a source of sodium (12% dv), iron (1222% dv), zinc (773% dv).
Mexican-inspired rice bowl with black beans, sweetcorn, and fresh vegetables
Key Health Benefits of Black Bean
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (773% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (53% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (11% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 5.2g protein per serving to support satiety and muscle maintenance.
How to Track Black Bean Nutrition with Gram
Use Gram to log black bean and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in black bean?
Black Bean contains 135 calories per one bowl (420g).
How much protein is in black bean?
Black Bean provides 5.2g of protein per one bowl (420g).
How many carbs are in black bean?
Black Bean has 20g of carbohydrates per one bowl (420g).
Is black bean good for tracking nutrition?
Yes. Black Bean can be logged by calories, macros, and micronutrients in the Gram app.
How should I use black bean in a meal plan?
Use Black Bean as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track black bean and thousands of other foods with the Gram app.