Do Black Beans Have More Carbs Than Rice? A Head-to-Head Nutritional Look

October 30, 2025 •

5 min read

Per a 100-gram serving, cooked brown rice contains approximately 25.6g of carbohydrates, while black beans contain about 16.6g, confirming that black beans do not have more carbs than rice. This often-debated comparison is crucial for understanding the nutritional profile of these dietary staples and making informed choices for a balanced diet.

Quick Summary

This article directly compares the carbohydrate content of black beans and rice, revealing that rice contains more total carbs per serving. It also details the key nutritional differences, including higher fiber and protein in black beans, which provides a lower glycemic impact and more sustained energy.

Key Points

Less Total Carbs: Cooked black beans contain fewer total carbohydrates per 100-gram serving compared to cooked brown or white rice.
Higher Fiber Content: Black beans are significantly richer in dietary fiber, which lowers their net carb count and promotes better digestive health and satiety.
Lower Glycemic Index: The slow-digesting, complex carbohydrates in black beans give them a low glycemic index, leading to a more gradual rise in blood sugar compared to rice.
More Protein Power: Black beans provide more protein per serving than both brown and white rice, and when paired with rice, they form a complete protein.
Better Blood Sugar Control: The combination of high fiber and lower GI in black beans helps manage blood sugar levels, which is particularly beneficial for individuals with diabetes.
Superior Nutrient Density: Beyond macros, black beans offer a richer array of vitamins and minerals, including iron, folate, and magnesium, than white rice.

The Carbohydrate Question: Separating Fact from Fiction

For many, the debate over whether black beans have more carbs than rice is a central point in meal planning. The common misconception that beans are primarily protein and grains are solely carbohydrates often leads to confusion. However, a closer look at the nutritional data reveals a more nuanced picture. While both are excellent sources of energy, their composition and how they affect your body differ significantly. The main takeaway is that for the same serving size, cooked rice, whether white or brown, typically contains more total carbohydrates than cooked black beans. But this simple fact doesn't tell the whole story. Understanding the type of carbohydrates, the role of fiber, and other key nutrients is essential for anyone looking to optimize their nutrition.

Nutritional Comparison: Black Beans vs. Rice

To truly understand the difference between these two foods, a direct comparison of their nutritional profiles is necessary. The following table breaks down the key nutrients based on cooked, 100-gram servings, using data from authoritative sources.


Nutrient (per 100g, cooked)	Black Beans	Brown Rice	White Rice
Calories	~91 kcal	~111-123 kcal	~123 kcal
Total Carbohydrates	~16.6g	~25.6g	~28g
Dietary Fiber	~6.9g	~1.6g	~0.4g
Protein	~6.0g	~2.7g	~2.4g

Total Carbs, Net Carbs, and Fiber

As the table clearly shows, black beans contain fewer total carbohydrates than both brown and white rice on a per-gram basis. But an equally important metric is net carbs, which is the total carbohydrate content minus the dietary fiber. Since fiber is a type of carbohydrate that the body cannot digest, it does not raise blood sugar levels. Given that black beans are exceptionally high in fiber (more than four times that of brown rice per 100g), their net carb count is significantly lower. This makes black beans a more favorable option for those monitoring their carbohydrate intake, such as individuals on low-carb diets.

Glycemic Index: The Impact on Blood Sugar

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood glucose levels. Foods with a low GI value are digested and absorbed more slowly, providing a gradual and sustained release of energy. The GI of black beans is approximately 30, which is considered low. In contrast, white rice has a high GI, around 72-78, causing a rapid spike in blood sugar. Brown rice, a whole grain with more fiber, has a medium GI, typically around 55-68. This difference explains why adding beans to a rice dish can help manage blood sugar levels more effectively than eating rice alone.

Beyond Carbs: Protein, Vitamins, and Minerals

While carbs are a major topic of discussion, the broader nutritional landscape is also important. Black beans are a powerhouse of nutrients, providing a substantial amount of plant-based protein, iron, magnesium, potassium, and folate. Combining black beans with rice creates a complete protein, supplying all the essential amino acids your body needs. White rice is often enriched with B vitamins and iron, but lacks the naturally occurring nutrients and fiber found in brown rice and black beans. Brown rice stands out for its high content of manganese, selenium, and magnesium. Ultimately, a combination of both rice and beans offers a more diverse nutrient profile than either food alone.

The Role of Fiber: A Key Distinction

The high fiber content in black beans is arguably its most important differentiating factor from rice. Fiber plays a crucial role in digestive health, promoting regular bowel movements and nourishing beneficial gut bacteria. This soluble fiber also helps you feel fuller for longer, which can be beneficial for weight management. In addition to its digestive benefits, fiber is linked to a reduced risk of heart disease by helping to lower cholesterol levels. While brown rice contains some fiber, it does not compare to the amount found in black beans. White rice, having been stripped of its bran and germ, contains very little fiber.

How to Incorporate Black Beans and Rice into a Healthy Diet

Both black beans and rice can be part of a healthy diet, and combining them offers a great way to balance carbohydrates, protein, and fiber. Here are some tips:

Pair them: Enjoy a classic combination of rice and beans, but aim for a higher bean-to-rice ratio to increase fiber and protein content. This classic pairing creates a complete protein source, as rice provides methionine and beans provide lysine, which the other lacks.
Choose whole grains: When possible, opt for brown rice over white rice to benefit from the added fiber, vitamins, and minerals.
Use black beans as a base: For salads, bowls, or burritos, use black beans as the primary ingredient and add a smaller portion of rice as a complement. You can even use black beans as a substitute for meat in some recipes.
Rinse canned beans: Canned black beans are convenient but can be high in sodium. Rinsing them thoroughly before use can significantly reduce their salt content.
Experiment with flavors: Both ingredients are versatile. Add different spices, vegetables, or herbs to keep meals exciting and nutritious. For more ideas on how to incorporate healthy carbohydrates into your meals, check out resources from the American Heart Association.

Conclusion: Making the Best Choice for Your Diet

In conclusion, the simple question, "Do black beans have more carbs than rice?" is definitively answered: no, rice has more total carbohydrates per serving. However, the real story lies in the quality of those carbohydrates. Black beans offer a superior nutritional profile, with more fiber and protein, a lower glycemic index, and a wealth of essential vitamins and minerals. While rice is a valuable energy source, especially in its brown, whole-grain form, the fiber-rich, nutrient-dense black bean is a more robust nutritional choice. By pairing them strategically or swapping one for the other depending on your health goals, you can create balanced, satisfying, and healthy meals that fuel your body for the long haul.

Comparison Table: Black Beans vs. Brown Rice


Feature	Black Beans	Brown Rice
Total Carbs (100g)	~16.6g	~25.6g
Dietary Fiber (100g)	~6.9g	~1.6g
Protein (100g)	~6.0g	~2.7g
Glycemic Index	Low (~30)	Medium (~55-68)
Blood Sugar Impact	Slow and steady rise	Faster rise
Amino Acid Profile	Rich in lysine, needs methionine	Rich in methionine, needs lysine
Nutrient Density	High (iron, folate, magnesium)	Medium (manganese, selenium)
Weight Management	Helps with fullness due to high fiber/protein	Fiber can aid fullness, but less than beans

Frequently Asked Questions

Black beans are often considered better for weight loss due to their higher fiber and protein content, which promotes a feeling of fullness for longer and helps control overall calorie intake.

Yes, net carbs are significantly lower in black beans. Net carbs are total carbs minus fiber. Because black beans contain much more fiber than rice, their net carbohydrate impact on the body is considerably less.

Yes, people with diabetes can eat a combination of black beans and rice. The low glycemic index of black beans helps mitigate the blood sugar spike caused by rice, making it a better option for managing blood glucose levels than eating rice alone.

Yes, brown rice is generally more nutritious than white rice because it retains its bran and germ. This means it contains more fiber, vitamins, and minerals.

Black beans and rice both provide energy, but in different ways. Rice provides a quicker burst of energy due to its simple carbs, while black beans offer a more sustained and longer-lasting energy release because of their complex carbs and fiber.

To reduce the sodium content of canned black beans, drain the canning liquid and rinse the beans thoroughly under running water.

You might choose rice over black beans if you need a quick source of energy, such as before a workout. White rice, in particular, is easily digested and provides a fast glucose boost.

Yes, a 100-gram serving of cooked black beans contains about 16.6g of carbs, while the same amount of cooked brown rice has approximately 25.6g of carbs.