Black Bean Nutrition Facts: Calories, Macros & Health Benefits
Summary: Black Bean contains 165 calories, 7.8g protein, 20g carbs, and 6.5g fat per 2 pieces (280g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 pieces (280g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 165 kcal | 8% |
| Protein | 7.8g | 16% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 6.5g | 8% |
| Fiber | 4.0g | 14% |
| Sugar | 3.0g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 12.0mg | 4% |
| Sodium | 480.0mg | 21% |
| Potassium | 5.0mg | 0% |
| Calcium | 36.0mg | 3% |
| Iron | 280.0mg | 1556% |
| Magnesium | 1.1mg | 0% |
| Zinc | 145.0mg | 1318% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 48.0mcg | 12% |
| Vitamin E | 0.90mg | 6% |
| Vitamin K | 0.20mcg | 0% |
| Phosphorus | 55.0mg | 4% |
Is Black Bean Good for You?
Black Bean provides 165 calories per 2 pieces (280g) with 7.8g protein, 20g carbohydrates, and 6.5g fat. It is a source of saturated fat (14% dv), sodium (21% dv), iron (1556% dv).
Corn or flour tortillas rolled around a black bean filling, topped with enchilada sauce and melted cheese, baked until bubbly
Key Health Benefits of Black Bean
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1318% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (71% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.8g 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 165 calories per 2 pieces (280g).
How much protein is in black bean?
Black Bean provides 7.8g of protein per 2 pieces (280g).
How many carbs are in black bean?
Black Bean has 20g of carbohydrates per 2 pieces (280g).
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.
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Nutrition data sourced from USDA FoodData Central. Track black bean and thousands of other foods with the Gram app.