How many calories are in one cup of black beans?

Black beans have 218 calories per cup or 91 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of black beans?

An excellent source of protein, a single cup of Black Beans contains 29% of recommended daily values or 14.5 grams of protein. However, the protein in black beans is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in black beans?

Black beans are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron and potassium. It also contains significant amounts of magnesium, thiamin, riboflavin and folate.

Does black beans contain omega 3 fatty acids?

Black beans are a source of healthy omega-3 fatty acids, containing a total of 0.14 grams for every cup. It contains significant amounts of alpha linoleic acid.

What's similar to black beans in cooking?

Pinto beans and kidney beans are similar to, or commonly paired with black beans in cooking and recipes.

Vegan Food with Nutrition Similar to Black Beans

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Summary
Similar plants
Similar nuts

Black Beans source

Similar to Black Beans

A common legume, black beans are an excellent source of dietary fiber and potassium. It also has significant amounts of protein, calcium, iron, thiamin, riboflavin and folate. One cup of black beans contains about 218 calories.

Many foods are similar nutritionally to black beans, including peas, sunflower seeds, lima beans and white beans.

We compared the key nutrients in black beans (dietary fiber and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Peas, Lima Beans, Yellow Corn, Brussels Sprouts, Alfalfa Sprouts, Garlic Powder, Shallot

nuts, grains and legumes: Sunflower Seeds, White Beans, Lentils, Chickpeas, Pinto Beans, Hazelnut, Cornmeal, Kidney Beans, Barley, Granola, Pistachio, Quinoa, Wild Rice

The details of the top vegan 20 foods most nutritionally similar to black beans are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to black beans including peas, lima beans, yellow corn, brussels sprouts and alfalfa sprouts.

Peas

Similarity: > 95%

Peas are also high in dietary fiber and potassium. Moreover, peas contains more Vitamin C, Vitamin A, thiamin and niacin than black beans.

For 100 grams of black beans and peas:

Black Beans (about 3/8 cup)		Peas (3/4 cup)
6.9	dietary fiber (G)	5.7
308	potassium (MG)	244

However, black beans does contain more calcium and iron than peas by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	81
0.23	sugar (G)	5.7
6	protein (G)	5.4
0.08	saturated fat (G)	0.07
2.7	Vitamin C (MG)	40
0	Vitamin A (UG)	38
0.62	Vitamin E (MG)	0.13
35	calcium (MG)	25
1.9	iron (MG)	1.5
0.14	thiamin (MG)	0.27
0.12	riboflavin (MG)	0.13
0.62	niacin (MG)	2.1
0.18	pantothenic acid (MG)	0.1
0.06	Vitamin B6 (MG)	0.17
61	folate (UG)	65

0.981 | 0.981 | 3.03 Complete Comparison:
Peas vs. Black Beans

Lima Beans

Similarity: > 95%

Lima beans are also high in dietary fiber and potassium. Moreover, lima beans contains more Vitamin C, Vitamin A, iron and thiamin than black beans.

For 100 grams of black beans and lima beans:

Black Beans (about 3/8 cup)		Lima Beans (5/8 cup)
6.9	dietary fiber (G)	4.9
308	potassium (MG)	467

However, black beans

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	113
0.23	sugar (G)	1.5
6	protein (G)	6.8
0.08	saturated fat (G)	0.2
2.7	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.62	Vitamin E (MG)	0.32
35	calcium (MG)	34
1.9	iron (MG)	3.1
0.14	thiamin (MG)	0.22
0.12	riboflavin (MG)	0.1
0.62	niacin (MG)	1.5
0.18	pantothenic acid (MG)	0.25
0.06	Vitamin B6 (MG)	0.2
61	folate (UG)	34

0.975 | 0.975 | 3.18 Complete Comparison:
Lima Beans vs. Black Beans

Yellow Corn

Similarity: > 95%

Yellow corn is also high in dietary fiber and potassium. Moreover, yellow corn contains more Vitamin C, Vitamin A, niacin and pantothenic acid than black beans.

For 100 grams of black beans and yellow corn:

Black Beans (about 3/8 cup)		Yellow Corn (about 1 ear)
6.9	dietary fiber (G)	2.4
308	potassium (MG)	218

However, black beans does contain more protein, calcium, iron and folate than yellow corn by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	96
0.23	sugar (G)	4.5
6	protein (G)	3.4
0.08	saturated fat (G)	0.2
2.7	Vitamin C (MG)	5.5
0	Vitamin A (UG)	13
0.62	Vitamin E (MG)	0.09
35	calcium (MG)	3
1.9	iron (MG)	0.45
0.14	thiamin (MG)	0.09
0.12	riboflavin (MG)	0.06
0.62	niacin (MG)	1.7
0.18	pantothenic acid (MG)	0.79
0.06	Vitamin B6 (MG)	0.14
61	folate (UG)	23

0.973 | 0.973 | 1.49 Complete Comparison:
Yellow Corn vs. Black Beans

Brussels Sprouts

Similarity: > 95%

Brussels sprouts are also high in dietary fiber and potassium. Moreover, brussels sprouts contains more Vitamin C, Vitamin A, Vitamin B6 and folate than black beans.

For 100 grams of black beans and brussels sprouts:

Black Beans (about 3/8 cup)		Brussels Sprouts (1.25 cup)
6.9	dietary fiber (G)	3.8
308	potassium (MG)	389

However, black beans does contain more protein and iron than brussels sprouts by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	43
0.23	sugar (G)	2.2
6	protein (G)	3.4
0.08	saturated fat (G)	0.06
2.7	Vitamin C (MG)	85
0	Vitamin A (UG)	38
0.62	Vitamin E (MG)	0.88
35	calcium (MG)	42
1.9	iron (MG)	1.4
0.14	thiamin (MG)	0.14
0.12	riboflavin (MG)	0.09
0.62	niacin (MG)	0.75
0.18	pantothenic acid (MG)	0.31
0.06	Vitamin B6 (MG)	0.22
61	folate (UG)	61

0.965 | 0.965 | 3.77 Complete Comparison:
Brussels Sprouts vs. Black Beans

Alfalfa Sprouts

Similarity: > 95%

Alfalfa sprouts contain nutrients similar to black beans, but in smaller amounts overall. Also, alfalfa sprouts contains more Vitamin C and Vitamin A than black beans.

For 100 grams of black beans and alfalfa sprouts:

Black Beans (about 3/8 cup)		Alfalfa Sprouts (3 cups)
6.9	dietary fiber (G)	1.9
308	potassium (MG)	79

However, black beans does contain more dietary fiber, protein, iron and potassium than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	23
0.23	sugar (G)	0.2
6	protein (G)	4
0.08	saturated fat (G)	0.07
2.7	Vitamin C (MG)	8.2
0	Vitamin A (UG)	8
0.62	Vitamin E (MG)	0.02
35	calcium (MG)	32
1.9	iron (MG)	0.96
0.14	thiamin (MG)	0.08
0.12	riboflavin (MG)	0.13
0.62	niacin (MG)	0.48
0.18	pantothenic acid (MG)	0.56
0.06	Vitamin B6 (MG)	0.03
61	folate (UG)	36

0.961 | 0.961 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Black Beans

Garlic Powder

Similarity: > 95%

More nutritionally dense than black beans, garlic powder is also high in dietary fiber and potassium. Moreover, garlic powder contains more protein, calcium, iron and thiamin than black beans.

For 100 grams of black beans and garlic powder:

Black Beans (about 3/8 cup)		Garlic Powder (32 tsps)
6.9	dietary fiber (G)	9
308	potassium (MG)	1193

However, black beans

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	331
0.23	sugar (G)	2.4
6	protein (G)	17
0.08	saturated fat (G)	0.25
2.7	Vitamin C (MG)	1.2
0.62	Vitamin E (MG)	0.67
35	calcium (MG)	79
1.9	iron (MG)	5.7
0.14	thiamin (MG)	0.44
0.12	riboflavin (MG)	0.14
0.62	niacin (MG)	0.8
0.18	pantothenic acid (MG)	0.74
0.06	Vitamin B6 (MG)	1.7
61	folate (UG)	47

0.96 | 0.96 | 6.17 Complete Comparison:
Garlic Powder vs. Black Beans

Shallot

Similarity: > 95%

Shallot is also high in dietary fiber and potassium. Also, shallot contains more Vitamin C and Vitamin B6 than black beans.

For 100 grams of black beans and shallot:

Black Beans (about 3/8 cup)		Shallot (10 tbsps)
6.9	dietary fiber (G)	3.2
308	potassium (MG)	334

However, black beans does contain more protein, iron, thiamin and riboflavin than shallot by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	72
0.23	sugar (G)	7.9
6	protein (G)	2.5
0.08	saturated fat (G)	0.02
2.7	Vitamin C (MG)	8
0.62	Vitamin E (MG)	0.04
35	calcium (MG)	37
1.9	iron (MG)	1.2
0.14	thiamin (MG)	0.06
0.12	riboflavin (MG)	0.02
0.62	niacin (MG)	0.2
0.18	pantothenic acid (MG)	0.29
0.06	Vitamin B6 (MG)	0.35
61	folate (UG)	34

0.954 | 0.954 | 1.53 Complete Comparison:
Shallot vs. Black Beans

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to black beans. Sunflower seeds, white beans, lentils, chickpeas and pinto beans are all high in dietary fiber and or potassium.

Sunflower Seeds

Similarity: > 95%

More nutritionally dense than black beans, sunflower seeds are also high in dietary fiber and potassium. Also, sunflower seeds contains more protein, calcium and iron than black beans.

For 100 grams of black beans and sunflower seeds:

Black Beans (about 3/8 cup)		Sunflower Seeds (3/4 cup)
6.9	dietary fiber (G)	12
308	potassium (MG)	491

However, black beans does contain more Vitamin E than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	619
0.23	sugar (G)	0
6	protein (G)	17
0.08	saturated fat (G)	6
2.7	Vitamin C (MG)	1.4
0.62	Vitamin E (MG)	0
35	calcium (MG)	57
1.9	iron (MG)	6.8
0.14	thiamin (MG)	0.33
0.12	riboflavin (MG)	0.29
0.62	niacin (MG)	4.2
0.18	pantothenic acid (MG)	7.1
0.06	Vitamin B6 (MG)	0.81
61	folate (UG)	238

0.977 | 0.977 | 8.9 Complete Comparison:
Sunflower Seeds vs. Black Beans

White Beans

Similarity: > 95%

White beans are also high in dietary fiber and potassium. Also, white beans contains more calcium and iron than black beans.

For 100 grams of black beans and white beans:

Black Beans (about 3/8 cup)		White Beans (3/8 cup)
6.9	dietary fiber (G)	4.8
308	potassium (MG)	454

However, black beans does contain more Vitamin C and riboflavin than white beans by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	114
0.23	sugar (G)	0.29
6	protein (G)	7.3
0.08	saturated fat (G)	0.07
2.7	Vitamin C (MG)	0
0.62	Vitamin E (MG)	0.79
35	calcium (MG)	73
1.9	iron (MG)	3
0.14	thiamin (MG)	0.1
0.12	riboflavin (MG)	0.04
0.62	niacin (MG)	0.11
0.18	pantothenic acid (MG)	0.19
0.06	Vitamin B6 (MG)	0.08
61	folate (UG)	65

0.975 | 0.975 | 2.14 Complete Comparison:
White Beans vs. Black Beans

Lentils

Similarity: > 95%

Lentils are also high in dietary fiber and potassium. Moreover, lentils contains more protein, iron, pantothenic acid and Vitamin B6 than black beans.

For 100 grams of black beans and lentils:

Black Beans (about 3/8 cup)		Lentils (1/2 cup)
6.9	dietary fiber (G)	7.9
308	potassium (MG)	369

However, black beans does contain more calcium than lentils by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	116
0.23	sugar (G)	1.8
6	protein (G)	9
0.08	saturated fat (G)	0.05
2.7	Vitamin C (MG)	1.5
0.62	Vitamin E (MG)	0.11
35	calcium (MG)	19
1.9	iron (MG)	3.3
0.14	thiamin (MG)	0.17
0.12	riboflavin (MG)	0.07
0.62	niacin (MG)	1.1
0.18	pantothenic acid (MG)	0.64
0.06	Vitamin B6 (MG)	0.18
61	folate (UG)	181

0.968 | 0.968 | 2.92 Complete Comparison:
Lentils vs. Black Beans

Chickpeas

Similarity: > 95%

Chickpeas are also high in dietary fiber and potassium. Also, chickpeas contains more protein, calcium and iron than black beans.

For 100 grams of black beans and chickpeas:

Black Beans (about 3/8 cup)		Chickpeas (5/8 cup)
6.9	dietary fiber (G)	7.6
308	potassium (MG)	291

However, black beans

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	164
0.23	sugar (G)	4.8
6	protein (G)	8.9
0.08	saturated fat (G)	0.27
2.7	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.62	Vitamin E (MG)	0.35
35	calcium (MG)	49
1.9	iron (MG)	2.9
0.14	thiamin (MG)	0.12
0.12	riboflavin (MG)	0.06
0.62	niacin (MG)	0.53
0.18	pantothenic acid (MG)	0.29
0.06	Vitamin B6 (MG)	0.14
61	folate (UG)	172

0.968 | 0.968 | 3.16 Complete Comparison:
Chickpeas vs. Black Beans

Pinto Beans

Similarity: > 95%

Pinto beans are also high in dietary fiber and potassium. Also, pinto beans contains more calcium than black beans.

For 100 grams of black beans and pinto beans:

Black Beans (about 3/8 cup)		Pinto Beans (3/8 can)
6.9	dietary fiber (G)	5.5
308	potassium (MG)	274

However, black beans does contain more Vitamin C, Vitamin E, iron, thiamin and riboflavin than pinto beans by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	114
0.23	sugar (G)	0.54
6	protein (G)	7
0.08	saturated fat (G)	0.16
2.7	Vitamin C (MG)	0.1
0.62	Vitamin E (MG)	0
35	calcium (MG)	63
1.9	iron (MG)	1.3
0.14	thiamin (MG)	0.05
0.12	riboflavin (MG)	0.02
0.62	niacin (MG)	0.27
0.18	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0
61	folate (UG)	24

0.967 | 0.967 | 1.45 Complete Comparison:
Pinto Beans vs. Black Beans

Hazelnut

Similarity: > 95%

More nutritionally dense than black beans, hazelnut is also high in dietary fiber and potassium. Also, hazelnut contains more protein and Vitamin E than black beans.

For 100 grams of black beans and hazelnut:

Black Beans (about 3/8 cup)		Hazelnut (3.5 ounces)
6.9	dietary fiber (G)	9.4
308	potassium (MG)	755

However, black beans

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	646
0.23	sugar (G)	4.9
6	protein (G)	15
0.08	saturated fat (G)	4.5
2.7	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.62	Vitamin E (MG)	15
35	calcium (MG)	123
1.9	iron (MG)	4.4
0.14	thiamin (MG)	0.34
0.12	riboflavin (MG)	0.12
0.62	niacin (MG)	2.1
0.18	pantothenic acid (MG)	0.92
0.06	Vitamin B6 (MG)	0.62
61	folate (UG)	88

0.964 | 0.964 | 7.63 Complete Comparison:
Hazelnut vs. Black Beans

Cornmeal

Similarity: > 95%

More nutritionally dense than black beans, cornmeal is also high in dietary fiber and potassium. Moreover, cornmeal contains more protein, iron, thiamin and niacin than black beans.

For 100 grams of black beans and cornmeal:

Black Beans (about 3/8 cup)		Cornmeal (7/8 cup)
6.9	dietary fiber (G)	9.4
308	potassium (MG)	322

However, black beans does contain more Vitamin C and calcium than cornmeal by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	384
0.23	sugar (G)	1.6
6	protein (G)	9.9
0.08	saturated fat (G)	1
2.7	Vitamin C (MG)	0
0.62	Vitamin E (MG)	0.37
35	calcium (MG)	6
1.9	iron (MG)	3
0.14	thiamin (MG)	0.3
0.12	riboflavin (MG)	0.09
0.62	niacin (MG)	2.5
0.18	pantothenic acid (MG)	0.6
0.06	Vitamin B6 (MG)	0.59
61	folate (UG)	34

0.961 | 0.961 | 4.2 Complete Comparison:
Cornmeal vs. Black Beans

Kidney Beans

Similarity: > 95%

Kidney beans are also high in dietary fiber and potassium. Also, kidney beans contains more protein and calcium than black beans.

For 100 grams of black beans and kidney beans:

Black Beans (about 3/8 cup)		Kidney Beans (5/8 cup)
6.9	dietary fiber (G)	6
308	potassium (MG)	250

However, black beans does contain more Vitamin C, thiamin, riboflavin, pantothenic acid and folate than kidney beans by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	121
0.23	sugar (G)	0
6	protein (G)	8.1
0.08	saturated fat (G)	0.33
2.7	Vitamin C (MG)	0.2
0.62	Vitamin E (MG)	0.03
35	calcium (MG)	58
1.9	iron (MG)	1.5
0.14	thiamin (MG)	0.06
0.12	riboflavin (MG)	0.02
0.62	niacin (MG)	0.42
0.18	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.11
61	folate (UG)	23

0.96 | 0.96 | 1.69 Complete Comparison:
Kidney Beans vs. Black Beans

Barley

Similarity: > 95%

More nutritionally dense than black beans, barley is also high in dietary fiber and potassium. Moreover, barley contains more protein, iron, niacin and Vitamin B6 than black beans.

For 100 grams of black beans and barley:

Black Beans (about 3/8 cup)		Barley (1/2 cup)
6.9	dietary fiber (G)	16
308	potassium (MG)	280

However, black beans does contain more Vitamin C and folate than barley by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	352
0.23	sugar (G)	0.8
6	protein (G)	9.9
0.08	saturated fat (G)	0.24
2.7	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.62	Vitamin E (MG)	0.02
35	calcium (MG)	29
1.9	iron (MG)	2.5
0.14	thiamin (MG)	0.19
0.12	riboflavin (MG)	0.11
0.62	niacin (MG)	4.6
0.18	pantothenic acid (MG)	0.28
0.06	Vitamin B6 (MG)	0.26
61	folate (UG)	23

0.959 | 0.959 | 4.82 Complete Comparison:
Barley vs. Black Beans

Granola

Similarity: > 95%

More nutritionally dense than black beans, granola is also high in dietary fiber and potassium. Also, granola contains more protein and Vitamin E than black beans.

For 100 grams of black beans and granola:

Black Beans (about 3/8 cup)		Granola (7/8 cup)
6.9	dietary fiber (G)	8.9
308	potassium (MG)	539

However, black beans

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	489
0.23	sugar (G)	20
6	protein (G)	14
0.08	saturated fat (G)	4
0	trans fat (G)	0.02
2.7	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.62	Vitamin E (MG)	11
35	calcium (MG)	76
1.9	iron (MG)	4
0.14	thiamin (MG)	0.55
0.12	riboflavin (MG)	0.35
0.62	niacin (MG)	2.7
0.18	pantothenic acid (MG)	0.75
0.06	Vitamin B6 (MG)	0.37
61	folate (UG)	84

0.959 | 0.959 | 7.62 Complete Comparison:
Granola vs. Black Beans

Pistachio

Similarity: > 95%

More nutritionally dense than black beans, pistachio is also high in dietary fiber and potassium. Also, pistachio contains more protein and Vitamin A than black beans.

For 100 grams of black beans and pistachio:

Black Beans (about 3/8 cup)		Pistachio (7/8 cup)
6.9	dietary fiber (G)	10
308	potassium (MG)	1007

However, black beans

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	572
0.23	sugar (G)	7.7
6	protein (G)	21
0.08	saturated fat (G)	5.6
2.7	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.62	Vitamin E (MG)	2.2
35	calcium (MG)	107
1.9	iron (MG)	4
0.14	thiamin (MG)	0.7
0.12	riboflavin (MG)	0.23
0.62	niacin (MG)	1.4
0.18	pantothenic acid (MG)	0.51
0.06	Vitamin B6 (MG)	1.1
61	folate (UG)	51

0.957 | 0.957 | 7.29 Complete Comparison:
Pistachio vs. Black Beans

Quinoa

Similarity: > 95%

Quinoa is also high in dietary fiber and contains some of the same nutrients. Also, quinoa contains more Vitamin B6 than black beans.

For 100 grams of black beans and quinoa:

Black Beans (about 3/8 cup)		Quinoa (1/2 cup)
6.9	dietary fiber (G)	2.8
308	potassium (MG)	172

However, black beans does contain more protein, Vitamin C, calcium, iron and potassium than quinoa by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	120
0.23	sugar (G)	0.87
6	protein (G)	4.4
0.08	saturated fat (G)	0.23
2.7	Vitamin C (MG)	0
0.62	Vitamin E (MG)	0.63
35	calcium (MG)	17
1.9	iron (MG)	1.5
0.14	thiamin (MG)	0.11
0.12	riboflavin (MG)	0.11
0.62	niacin (MG)	0.41
0.18	pantothenic acid (MG)	0
0.06	Vitamin B6 (MG)	0.12
61	folate (UG)	42

0.956 | 0.956 | 1.98 Complete Comparison:
Quinoa vs. Black Beans

Wild Rice

Similarity: > 95%

Wild rice contains nutrients similar to black beans, but in smaller amounts overall. Also, wild rice contains more Vitamin B6 than black beans.

For 100 grams of black beans and wild rice:

Black Beans (about 3/8 cup)		Wild Rice (5/8 cup)
6.9	dietary fiber (G)	1.8
308	potassium (MG)	101

However, black beans does contain more dietary fiber, protein, Vitamin C, calcium and iron than wild rice by weight.

Here is a comparison of the rest of nutrients:

91	calories (KCAL)	101
0.23	sugar (G)	0.73
6	protein (G)	4
0.08	saturated fat (G)	0.05
2.7	Vitamin C (MG)	0
0.62	Vitamin E (MG)	0.24
35	calcium (MG)	3
1.9	iron (MG)	0.6
0.14	thiamin (MG)	0.05
0.12	riboflavin (MG)	0.09
0.62	niacin (MG)	1.3
0.18	pantothenic acid (MG)	0.15
0.06	Vitamin B6 (MG)	0.14
61	folate (UG)	26

0.955 | 0.955 | 1.37 Complete Comparison:
Wild Rice vs. Black Beans

Other Nutritional Substitutes

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