The Surprising Calorie Difference: Raw vs. Cooked Black Beans
Many people are surprised to learn that the calorie count of black beans changes dramatically after cooking. A dry, raw bean is a concentrated source of energy. When you cook them, the beans absorb a large amount of water, which increases their weight and volume but dilutes their calorie density. This is a crucial distinction for anyone tracking their nutritional intake by weight.
85g of Raw Black Beans: A Calorie-Dense Snapshot
For 85 grams of mature, raw black beans, the calorie content is approximately 290 calories. This is because the weight consists almost entirely of carbohydrates and protein, with virtually no water content. In this raw form, the macronutrient distribution is very different from that of cooked beans, reflecting a higher proportion of carbohydrates.
85g of Canned Black Beans: The Low-Calorie, Ready-to-Eat Option
By contrast, 85 grams of low-sodium, drained canned black beans contain only about 77 calories. This massive reduction is a direct result of the beans being cooked and packed in water. The 85g measurement of canned beans includes this absorbed water, which has no calories. This makes canned black beans a convenient, low-calorie, and high-fiber addition to any meal.
Nutritional Comparison: Raw vs. Canned 85g Black Beans
To better illustrate the differences, here is a comparison table of the nutritional information for 85g of black beans in both raw and canned forms, based on available data.
| Nutrient | 85g Raw Black Beans | 85g Canned Black Beans (Drained) |
|---|---|---|
| Calories | ~290 kcal | ~77 kcal |
| Carbohydrates | 53g | 14g |
| Protein | 18g | 5g |
| Fiber | 13g | 6g |
| Fat | 1g | 0.2g |
| Sodium | 4mg | 117mg |
Cooking Your Own Black Beans from Scratch
If you prefer to cook your own beans from dry, the final calorie count for 85g will be similar to the canned version, assuming no fat or salt is added during the cooking process. Cooking dried black beans involves soaking and boiling them until tender, during which they absorb water and swell to several times their dry size. For an 85g serving of cooked, un-salted black beans, the calorie estimate is around 65-104 kcal, depending on the exact preparation method.
Practical Tips for Preparing and Enjoying Black Beans
For those who prioritize calorie counting or simply want to maximize the nutritional benefits, here are some practical tips:
- Rinse Canned Beans: Always rinse canned beans under cold water. This helps to wash away excess sodium, a benefit noted by dietitians.
- Season Consciously: While low in calories on their own, black beans can become calorie-dense when cooked with oils, cheese, or other high-fat ingredients. Be mindful of added seasonings and fats.
- Cook in Bulk: Cooking a large batch of dried black beans is cost-effective and provides a calorie-controlled base for multiple meals throughout the week.
More Than Just Calories: The Health Benefits of Black Beans
Beyond their calorie content, black beans are a nutritional powerhouse packed with vitamins, minerals, and antioxidants. They are celebrated for their diverse health benefits, which can be easily reaped by including them in your diet regularly.
- High Fiber Content: The high fiber in black beans is excellent for digestive health, promoting regularity and feeding beneficial gut bacteria.
- Heart Health: Studies suggest that components like quercetin and saponins found in black beans can help protect heart health. The soluble fiber also helps lower cholesterol levels.
- Excellent Source of Folate: Black beans are a very good source of folate (Vitamin B9), which is essential for cell growth and metabolism.
- Rich in Minerals: They provide a significant amount of iron, magnesium, phosphorus, and potassium. For vegans and vegetarians, the iron content is particularly important.
- Antioxidant Properties: Black beans contain phytonutrients, including polyphenols in their dark-colored coating, which act as potent antioxidants.
Conclusion
Ultimately, the number of calories in 85g of black beans hinges on their preparation. While the raw, dehydrated version is calorie-dense, the common cooked or canned serving size of 85g offers a very modest ~77 calories, making them an ideal component of a healthy, balanced diet. With their abundant fiber, protein, and minerals, black beans are a versatile and nutritious food, perfect for contributing to overall health goals.
For further reading on the nutritional benefits of black beans, you can consult this resource: Health Benefits, Nutrients, Preparation, and More.
