Black Bean Nutrition Facts: Calories, Macros & Health Benefits
Summary: Black Bean contains 145 calories, 9.2g protein, 19.5g carbs, and 3.8g fat per one plate (350g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one plate (350g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 9.2g | 18% |
| Carbohydrates | 19.5g | 7% |
| Total Fat | 3.8g | 5% |
| Fiber | 2.1g | 8% |
| Sugar | 1.5g | -- |
| Saturated Fat | 0.70g | 3% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 480.0mg | 21% |
| Potassium | 2.5mg | 0% |
| Calcium | 32.0mg | 2% |
| Iron | 195.0mg | 1083% |
| Magnesium | 1.2mg | 0% |
| Zinc | 135.0mg | 1227% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 28.0mcg | 7% |
| Vitamin E | 0.80mg | 5% |
| Vitamin K | 0.60mcg | 0% |
| Phosphorus | 18.0mg | 1% |
Is Black Bean Good for You?
Black Bean provides 145 calories per one plate (350g) with 9.2g protein, 19.5g carbohydrates, and 3.8g fat. It is a source of cholesterol (18% dv), sodium (21% dv), iron (1083% dv).
Chinese-style dish of shrimp stir-fried with fermented black bean sauce served over steamed white rice
Key Health Benefits of Black Bean
- Cholesterol (18% 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 (1083% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1227% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (106% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9.2g 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 145 calories per one plate (350g).
How much protein is in black bean?
Black Bean provides 9.2g of protein per one plate (350g).
How many carbs are in black bean?
Black Bean has 19.5g of carbohydrates per one plate (350g).
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.