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Calorie & Nutrition Information for Cooked Black Beans

Cooked Black Beans contains 132 kcal per 100g, with 8.9g of protein, 23.7g of carbohydrates, and 0.5g of fat. A lean option: high in protein (8.9g per 100g) and low in fat. Naturally vegan and plant-based.

  • Allergens: None of the major allergens
  • Dietary: Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.10mg, Calcium 27.0mg, Vitamin C 0.0mg
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Nutritional Overview

Cooked Black Beans is a plant-based protein source widely used in soups, stews, and salads. Per 100g serving, it provides 132 kcal of energy, 8.9g of protein, 23.7g of carbohydrates, and 0.5g of fat.

It is a good source of protein, providing 8.9g per 100g (around 27% of its energy), approximately 18% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.5g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 0.3g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.1mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving provides 8.7g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Cooked Black Beans is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Planning a meal around Cooked Black Beans? It's 132 kcal per 100g, and our daily food calorie counter keeps the running total honest as you build it out.

Frequently Asked Questions

How many calories are in Cooked Black Beans?

Cooked Black Beans contains 132 kcal per 100g, which is approximately 7% of the recommended daily intake of 2,000 kcal for an average adult.

Is Cooked Black Beans high in protein?

Yes, Cooked Black Beans provides 8.9g of protein per 100g (around 27% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Cooked Black Beans provides 18% of this.

Is Cooked Black Beans low in fat?

Yes, Cooked Black Beans contains only 0.5g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Cooked Black Beans low in sugar?

Yes, Cooked Black Beans has only 0.3g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Cooked Black Beans low in salt?

Yes, Cooked Black Beans contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Cooked Black Beans high in fibre?

Yes, Cooked Black Beans provides 8.7g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Cooked Black Beans suitable for vegans?

Yes, Cooked Black Beans is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 132 kcal and 8.9g of protein per 100g.

Is Cooked Black Beans free from major allergens?

Cooked Black Beans does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Cooked Black Beans a good source of iron?

Cooked Black Beans contains 2.10mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines
  6. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  7. British Heart Foundation — heart-healthy eating advice and dietary guidance

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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