How much protein is in 1 can of black beans?

December 8, 2025 •

3 min read

According to nutrition data, a standard 15-ounce can of drained and rinsed black beans can provide up to 26 grams of plant-based protein. This makes canned black beans a convenient and powerful source of protein for any diet, particularly for those on a vegetarian or vegan eating plan.

Quick Summary

A drained 15-ounce can of black beans provides roughly 25-26 grams of plant-based protein, along with substantial fiber and key minerals. The total protein amount can vary slightly by brand and preparation, such as whether the beans are rinsed.

Key Points

Significant Protein Source: A standard 15-ounce can of black beans, when drained and rinsed, contains approximately 25-26 grams of plant-based protein.
Rich in Fiber: In addition to protein, a 1-cup serving of canned black beans offers about 15 grams of fiber, promoting digestive health and satiety.
Rinsing Reduces Sodium: Always rinse canned black beans before use to wash away the majority of the high sodium content from the canning liquid.
Forms a Complete Protein: While incomplete on their own, pairing black beans with grains like rice or quinoa creates a complete protein source containing all essential amino acids.
Enhances Iron Absorption: For better iron absorption from black beans, consume them alongside foods rich in Vitamin C, such as tomatoes or bell peppers.
Versatile Ingredient: Black beans are a highly versatile and convenient ingredient for a wide range of dishes, including chili, soups, salads, and more.

The Protein Power in a Single Can

For many, canned black beans are a pantry staple prized for their convenience and versatility. While serving sizes on nutrition labels can cause confusion, focusing on the whole can provides a clearer picture of its protein potential. A typical 15-ounce can of black beans, after being drained and rinsed, contains a significant amount of protein, often falling in the 25 to 26 gram range. This is especially noteworthy for individuals seeking to increase their intake of plant-based protein without compromising on ease of preparation.

Factors Affecting Canned Bean Protein

The exact protein content per can can have slight variations based on a few factors:

Brand: Different brands may have minor nutritional differences due to slight variations in bean size and processing methods.
Rinsing: The process of draining and rinsing canned beans does not substantially impact the protein but is crucial for removing excess sodium from the canning liquid.
Added Ingredients: Some flavored or seasoned canned black bean products may have slightly different nutritional profiles, so it's always best to check the label.

The Complete Nutritional Picture

Beyond just protein, canned black beans offer a host of other valuable nutrients, solidifying their status as a nutritional powerhouse.

A typical 1-cup serving of canned black beans also provides:

Fiber: Around 15 grams, which is more than half of the recommended daily value. This high fiber content is excellent for digestive health and promoting satiety.
Iron: A good source of iron, an essential mineral for transporting oxygen in the blood. Pairing with a Vitamin C source, like tomatoes, can boost absorption.
Magnesium: Contains a solid amount of magnesium, vital for nerve function and muscle health.
Folate: Offers high levels of folate (Vitamin B9), important for red blood cell production.

Maximizing Your Black Bean Protein

While black beans are not a 'complete protein' on their own (meaning they don't contain all nine essential amino acids), they can easily be combined with other foods to create one. The simplest and most common method is pairing them with a grain such as rice.

How to Pair Black Beans for Complete Protein:

Black Beans and Rice: The classic combination creates a complete amino acid profile, making it a staple in many cuisines.
With Quinoa: Another excellent option is to add black beans to a quinoa bowl for a complete and protein-rich meal.
Taco/Burrito Fillings: Use black beans in tacos or burritos, combined with tortillas (a grain) and other vegetables, for a balanced and delicious meal.

Canned vs. Dried: A Quick Comparison

When considering your options, it's useful to compare canned and dried black beans. Both offer similar protein content per cooked cup, but differ in other key areas.


Feature	Canned Black Beans	Dried Black Beans (Cooked)
Protein (per cup)	~15-16g	~15g
Fiber (per cup)	~15g	~15g
Sodium (per cup)	High, unless rinsed thoroughly	Very low
Preparation Time	Quick, easy, ready-to-use	Requires soaking and longer cooking time
Cost	Generally more expensive per serving	More cost-effective over time
Convenience	High	Low

Conclusion: A High-Protein, Versatile Pantry Staple

In summary, a 15-ounce can of drained and rinsed black beans is a fantastic source of plant-based protein, providing around 25-26 grams per can. Their nutritional benefits extend far beyond protein, including a high fiber count and numerous essential vitamins and minerals. The convenience of canned beans makes it easy to incorporate this nutrient-dense legume into a variety of meals, from salads and soups to tacos and burritos. By rinsing them to reduce sodium and combining them with grains, you can maximize their nutritional value for a healthy and satisfying diet. For more detailed information, consider referencing nutritional guidelines from authoritative sources like Healthline or the USDA.

Healthline

Frequently Asked Questions

A single cup (180g) of canned black beans typically provides approximately 15 to 16 grams of protein, especially when drained and rinsed.

No, black beans are not a complete protein on their own. They contain most, but not all, of the essential amino acids. However, combining them with a complementary protein, like a grain such as rice, creates a complete protein source.

Rinsing canned black beans does not significantly affect their protein content. The primary reason for rinsing is to reduce the high sodium levels often found in the canning liquid.

No, the protein content per cooked cup is very similar between canned (~15-16g) and home-cooked dried black beans (~15g). The main difference lies in convenience and sodium level.

Besides protein, black beans are packed with benefits, including being a rich source of dietary fiber, iron, folate, and antioxidants. These nutrients support digestive health, heart health, and weight management.

To increase the protein in a black bean dish, you can add other high-protein ingredients such as quinoa, chicken, tofu, or cheese. Serving them with rice is a simple way to create a complete protein meal.

Yes, due to their high fiber and oligosaccharide content, black beans can cause gas and bloating for some individuals. Soaking and rinsing them can help, as can gradually increasing your consumption to allow your body to adjust.