How many calories do canned black beans have?

November 13, 2025 •

4 min read

According to USDA data, a 1-cup serving of cooked black beans contains approximately 227 calories. This makes them a nutritious, low-fat source of protein and fiber, helping to answer the common question: how many calories do canned black beans have? This detailed guide breaks down the nutritional content, compares canned versus dried beans, and offers tips for incorporating them into your diet.

Quick Summary

A guide exploring the caloric and nutritional information for canned black beans, covering protein, fiber, sodium content, and health benefits, along with preparation tips.

Key Points

Calories per cup: A 1-cup serving of drained and rinsed canned black beans contains about 227 calories.
High in nutrients: They are an excellent source of protein, dietary fiber, folate, and minerals like iron and magnesium.
Rinse to reduce sodium: Canned beans are often high in sodium, but draining and rinsing can reduce the sodium content by over 40%.
Benefits for weight management: The high fiber and protein help increase feelings of fullness, which can aid in weight loss.
Supports heart health: Black beans can help lower cholesterol and blood pressure due to their fiber, potassium, and antioxidant content.
Versatile pantry staple: They can be easily added to salads, soups, tacos, and homemade veggie burgers for a nutritional boost.
Canned vs. dried: The caloric and nutritional values of the beans themselves are similar, but dried beans offer greater control over sodium levels.

Understanding the Calorie Count of Canned Black Beans

Canned black beans are a convenient and affordable pantry staple, praised for their versatility and robust nutritional profile. While the exact calorie count can vary slightly between brands, a standard 1-cup serving of drained and rinsed canned black beans provides approximately 227 calories. It is important to note that this figure is for the beans themselves, not the liquid they are packed in. The calorie breakdown is primarily composed of carbohydrates (approx. 71%) and protein (approx. 26%), with very little fat (approx. 3%).

Nutritional Composition Beyond Calories

Beyond just calories, canned black beans are a nutritional powerhouse, offering a wide array of essential vitamins and minerals.

Rich in Protein: An average 1-cup serving contains around 15 grams of protein, making it an excellent plant-based protein source for vegetarians, vegans, and meat-eaters alike.
Packed with Fiber: Black beans are exceptionally high in dietary fiber, with about 15 grams per cup. This high fiber content is crucial for digestive health and helps promote a feeling of fullness, which is beneficial for weight management.
Abundant in Folate: They are a great source of folate (vitamin B9), which is vital for DNA synthesis and repair. A single cup can provide a significant portion of your daily recommended intake.
Key Minerals: Black beans also supply important minerals like magnesium, potassium, and iron, supporting bone health, nerve function, and blood pressure regulation.

The Sodium Factor in Canned Beans

One of the main differences to be aware of when consuming canned black beans is their sodium content. Manufacturers often add salt during the canning process for preservation and flavor. A regular 1/2 cup of canned black beans can contain as much as 450 milligrams of sodium, which is a considerable amount. For those monitoring their sodium intake, this can be a concern. However, there is a simple and effective solution: rinsing the beans thoroughly.

How to Drastically Reduce Sodium

Research has shown that draining and rinsing canned beans in cold, running water can reduce the sodium content significantly, by as much as 41% or more. For this reason, it's always recommended to rinse canned beans before use. Alternatively, many brands now offer "low sodium" or "no salt added" versions, which are the best options for strict sodium control.

Dried vs. Canned Black Beans: A Nutritional Comparison

While canned beans are prized for their convenience, many home cooks wonder how they stack up against dried beans. Nutritionally, the cooked beans themselves are very similar. The primary differences lie in the preparation time and sodium levels.


Feature	Canned Black Beans	Dried Black Beans
Preparation	Ready-to-eat; requires only draining and rinsing	Requires soaking and boiling, which takes more time
Calories (per 1 cup, cooked)	Approximately 227	Approximately 227
Protein (per 1 cup)	Approx. 15.2 g	Approx. 15.2 g
Fiber (per 1 cup)	Approx. 15 g	Approx. 15 g
Sodium Control	Higher in sodium unless rinsed or bought as low-sodium variety	Naturally very low in sodium, with full control over added salt
Cost	Generally more expensive per serving	More economical when purchased in bulk

Adding Black Beans to Your Diet

Incorporating black beans into your meals is easy and delicious. Here are a few simple ideas:

In Salads: Add rinsed black beans to a fresh salad for an extra boost of protein and fiber.
In Soups and Chilies: They are a perfect addition to hearty soups and stews, providing texture and nutrients.
As a Side Dish: Serve seasoned black beans alongside chicken or fish for a balanced meal.
In Mexican-Inspired Dishes: Use them in tacos, burritos, or quesadillas for a classic flavor combination.
In Black Bean Burgers: A popular vegetarian option, homemade black bean burgers are a tasty and healthy alternative to traditional beef burgers.

The Health Benefits of Eating Black Beans

Adding black beans to your diet offers numerous health advantages beyond their simple calorie count.

Weight Management: The high fiber and protein content can increase satiety, helping to reduce overall calorie intake.
Blood Sugar Control: With a low glycemic index and high fiber, black beans prevent blood sugar spikes, making them beneficial for people with diabetes.
Heart Health: The fiber, potassium, and antioxidants in black beans help lower cholesterol and blood pressure, reducing the risk of heart disease.
Digestive Health: The fiber content supports a healthy gut microbiome and promotes regular bowel movements.
Cancer Prevention: Some studies suggest that the rich fiber and antioxidant content may help lower the risk of certain cancers, like colorectal cancer.

Conclusion

So, how many calories do canned black beans have? Around 227 calories per 1-cup serving after draining and rinsing. This humble legume offers a wealth of benefits, including high protein, fiber, and essential minerals, with minimal fat. While convenience comes with higher sodium in canned varieties, a simple rinse makes them a health-conscious choice. Whether canned or dried, black beans are a nutritious and versatile food that can contribute significantly to a healthy diet.

Frequently Asked Questions

A half cup of drained and rinsed canned black beans contains approximately 114 calories.

The calorie count for low-sodium canned black beans is generally the same as regular canned beans. The primary difference is the significantly lower sodium content, which is better for heart health.

A standard 1-cup serving of canned black beans provides around 15 grams of plant-based protein.

No, rinsing canned black beans does not change the calorie count. It primarily helps to wash away excess sodium from the canning liquid, making the beans a healthier option for those watching their sodium intake.

Yes, nutritionally, canned and dried black beans are very similar, offering comparable amounts of protein, fiber, and calories. The key difference is the higher sodium level in canned varieties, which can be mitigated by rinsing.

To prepare canned black beans, drain the canning liquid and rinse the beans thoroughly under cold running water in a colander. This removes excess sodium and starch, and they are then ready to be heated and added to your dish.

Yes, canned black beans can be good for weight loss. They are rich in protein and fiber, which helps you feel full longer and can reduce overall calorie consumption.