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Beans and legumes

Cooked black beans

Per 100 g (3.5 oz), cooked black beans combine 8.7 g of fiber and 8.9 g of protein with 132 kcal, a low energy density.

USDA description: Black beans, cooked

  • High in fiber
  • May cause bloating

Estimated satietyHow it is calculated

Starting point+1
Low energy density+1
Moderate protein per calorie+1
A lot of fiber per calorie+2

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
5 primary
Data
USDA FDC 173735

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Nutrition facts

Calories
198 kcal per serving
132 kcal per 100 g (3.5 oz)
Protein
13.3 g per serving
8.9 g per 100 g (3.5 oz)
Carbohydrates
35.6 g per serving
23.7 g per 100 g (3.5 oz)
of which sugars
0.5 g per serving
0.3 g per 100 g (3.5 oz)
Fiber
13.1 g per serving
8.7 g per 100 g (3.5 oz)
Fat
0.8 g per serving
0.5 g per 100 g (3.5 oz)
of which saturated
0.2 g per serving
0.1 g per 100 g (3.5 oz)
Water
98.6 g per serving
65.7 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt (FDC ID 173735), accessed September 23, 2026.

A typical 150 g (5.5 oz, about 3/4 cup) serving provides about 198 kcal, 13.3 g of protein, and 13.1 g of fiber.

The typical serving (150 g (5.5 oz, about 3/4 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Black beans are a variety of the common bean (Phaseolus vulgaris) whose name changes by country: frijoles in Mexico, Central America and Cuba, caraotas in Venezuela, habichuelas in Puerto Rico and the Dominican Republic, porotos in Argentina, Chile and Uruguay, and alubias or judías negras in Spain. They are the base of dishes such as Mexican frijoles de olla, Venezuelan pabellón criollo and Cuban moros y cristianos, and are sold dried, which need soaking and long cooking, or already cooked in cans or pouches. This page covers black beans boiled without salt, with 132 kcal, 8.86 g of protein and 8.7 g of fiber per 100 g according to USDA; if you buy them cooked, check the salt on the label.

A 150 g (5.3 oz) serving provides 13.3 g of protein, about 13 g of fiber and 198 kcal. The 2025 nutrition advisory on GLP-1 therapy lists legumes among the foods to encourage but suggests avoiding very high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually. If beans make you bloated, start with a few spoonfuls, well cooked or mashed, like the 60 g in the scrambled eggs with beans and tomato, and increase as you tolerate them. To add protein, pair them with egg or queso fresco, as in the nopal and black bean tacos with queso fresco or the nopales salad with black beans and queso fresco.

What the evidence says

A 2014 meta-analysis of 9 trials in Obesity found that meals with pulses, beans among them, produced 31% more satiety than control meals with the same calories, although they did not reduce how much people ate at the next meal. Another meta-analysis of 21 trials, published in 2016 in the American Journal of Clinical Nutrition, found a modest weight loss of 0.34 kg over about 6 weeks with a daily serving of pulses. With 8.7 g of fiber per 100 g and 27% of their energy from protein, they meet the EU conditions for "high fibre" (at least 6 g per 100 g) and "high protein" (at least 20% of energy) claims (Regulation (EC) No 1924/2006).

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

Frequently asked questions about cooked black beans

How much protein does a 150 g (5.5 oz) serving of cooked black beans have?

100 g (3.5 oz) of cooked black beans has 8.9 g of protein. A typical 150 g (5.5 oz) serving has about 13.3 g of protein. That is 6.7 g of protein per 100 kcal.

How many calories are in a 150 g (5.5 oz) serving of cooked black beans?

100 g (3.5 oz) of cooked black beans has 132 kcal. A typical 150 g (5.5 oz) serving has about 198 kcal. That is a low energy density.

How many grams of fiber are in a 150 g (5.5 oz) serving of cooked black beans?

100 g (3.5 oz) of cooked black beans has 8.7 g of fiber. A typical 150 g (5.5 oz) serving has about 13.1 g of fiber. They carry our “High in fiber” tag.

How filling are cooked black beans?

Very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: low energy density; moderate protein per calorie; a lot of fiber per calorie. It is an estimate based on its composition, not a measurement in people.

Are cooked black beans a good choice on a GLP-1 medication?

Based on our tags, this is what matters about cooked black beans on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of cooked black beans?

We use 150 g (5.5 oz) as a typical serving, about 3/4 cup. That amount provides about 198 kcal, 13.3 g of protein, and 13.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt (FDC ID 173735).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. Meta-analysisObesity (Wiley).Li SS, et al. Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity (Silver Spring). 2014;22(8):1773-1780. doi:10.1002/oby.20782.accessed .
  4. Meta-analysisAmerican Journal of Clinical Nutrition.Kim SJ, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .