Cooked black beans are 132 calories per 100g, with 9g of protein and 15g of fiber per cup. They're one of the highest-fiber foods you can buy and a default protein in plant-based meal prep. Canned beans are similar; rinse to drop sodium.
Calories scale with portion. Here's how a typical black beans serving translates in your tracker:
Balanced — black beans sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How black beans stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at black beans and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreBlack Beans has approximately 132 calories per 100g (cooked). A typical serving — 1 cup, cooked (172g) — comes in at 227 calories.
8.9g of protein per 100g (cooked). That puts black beans at roughly 6.7g of protein per 100 calories — a useful lens when comparing to other legumes sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Black Beans sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.