17 Fit Food calories Grains, legumes and flour
Black beans calories and nutrition facts
Per 100 g: 132 kcal — 8.9 g protein, 0.54 g fat and 15 g carbs.
Black beans are a staple of Mexican, Cuban and Brazilian cooking, from burrito fillings to black bean soup and feijoada. Cooked from dry, they have about 132 kcal per 100 g and plenty of folate, while dry beans weigh in at more than twice that because they haven’t absorbed water yet. The canned ones here come in lower, at about 91.
- High in protein
- High in fibre
- Low fat
- Salt-free
- Protein 27%
- Fat 4%
- Carbs 45%
- Other 24%
In everyday portions
- Typical serving · 150 g 198 kcal
- 100 kcal is 75 g this much of it gives 100 kcal
- 20 g of protein is 225 g this much to eat for 20 g of protein
- Energy density Low 1.3 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 132 | 8.9 | 0.5 | 15 |
| Dry | 341 | 21.6 | 1.4 | 46.9 |
| Canned | 91 | 6 | 0.3 | 9.7 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 132 kcal 7%
- Protein 8.9 g 18%
- Fat 0.54 g <1%
- Carbs available, without fibre 15 g 6%
- Fibre 8.7 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 27%
- Fat 4%
- Carbs 45%
- Other 24%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.87 mg 7%
- Vitamin K 3.3 µg 4%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.244 mg 22%
- Vitamin B2 riboflavin 0.059 mg 4%
- Vitamin B3 niacin 0.505 mg 3%
- Vitamin B5 pantothenic acid 0.242 mg 4%
- Vitamin B6 0.069 mg 5%
- Folate B9 149 µg 74%
- Vitamin B12 0 µg 0%
- Choline 32.6 mg
Minerals
- Potassium 355 mg 18%
- Calcium 27 mg 3%
- Phosphorus 140 mg 20%
- Magnesium 70 mg 19%
- Iron 2.1 mg 15%
- Zinc 1.1 mg 11%
- Copper 0.209 mg 21%
- Manganese 0.444 mg 22%
- Selenium 1.2 µg 2%
- Iodine no data
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Salt-free
- High in folate
- Source of manganese
- Source of vitamin B1
- Source of copper
- Source of phosphorus
- Source of magnesium
- Source of potassium
- Source of iron
Dry
Energy and macros
- Energy 341 kcal 17%
- Protein 21.6 g 43%
- Fat 1.4 g 2%
- Carbs available, without fibre 46.9 g 18%
- Fibre 15.5 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 25%
- Fat 4%
- Carbs 55%
- Other 16%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.21 mg 2%
- Vitamin K 5.6 µg 7%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.9 mg 82%
- Vitamin B2 riboflavin 0.193 mg 14%
- Vitamin B3 niacin 2 mg 12%
- Vitamin B5 pantothenic acid 0.899 mg 15%
- Vitamin B6 0.286 mg 20%
- Folate B9 444 µg 222%
- Vitamin B12 0 µg 0%
- Choline 66.4 mg
Minerals
- Potassium 1,483 mg 74%
- Calcium 123 mg 15%
- Phosphorus 352 mg 50%
- Magnesium 171 mg 46%
- Iron 5 mg 36%
- Zinc 3.6 mg 36%
- Copper 0.841 mg 84%
- Manganese 1.1 mg 53%
- Selenium 3.2 µg 6%
- Iodine no data
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Salt-free
- High in folate
- High in copper
- High in vitamin B1
- High in potassium
- High in manganese
- High in phosphorus
- High in magnesium
- High in zinc
- High in iron
- Source of vitamin B6
- Source of calcium
Canned
Energy and macros
- Energy 91 kcal 5%
- Protein 6 g 12%
- Fat 0.29 g <1%
- Carbs available, without fibre 9.7 g 4%
- Fibre 6.9 g
- Salt 0.96 g 16%
Where the calories come from
- Protein 27%
- Fat 3%
- Carbs 42%
- Other 28%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.62 mg 5%
- Vitamin K 2.3 µg 3%
- Vitamin C 2.7 mg 3%
- Vitamin B1 thiamin 0.14 mg 13%
- Vitamin B2 riboflavin 0.12 mg 9%
- Vitamin B3 niacin 0.62 mg 4%
- Vitamin B5 pantothenic acid 0.184 mg 3%
- Vitamin B6 0.055 mg 4%
- Folate B9 61 µg 30%
- Vitamin B12 0 µg 0%
- Choline 23.2 mg
Minerals
- Potassium 308 mg 15%
- Calcium 35 mg 4%
- Phosphorus 108 mg 15%
- Magnesium 35 mg 9%
- Iron 1.9 mg 14%
- Zinc 0.54 mg 5%
- Copper 0.192 mg 19%
- Manganese 0.233 mg 12%
- Selenium 1.3 µg 2%
- Iodine no data
- Sodium 384 mg 16%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Fat-free
- High in folate
- Source of copper
- Source of phosphorus
- Source of potassium
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 68% Fewer calories than 68% of grains, legumes and flours.
- 74% More fibre than 74% of grains, legumes and flours.
- 84% More folate than 84% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Kidney beans 127 kcal
- Pinto beans 143 kcal
- Black-eyed peas 116 kcal
- Lentils 116 kcal
- White beans 139 kcal
- Chickpeas 164 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 173735.
Carbs are available carbohydrates, without fibre, as on EU labels.