How much protein is in 2 oz black beans?

December 5, 2025 •

3 min read

According to USDA data, one cup of cooked black beans contains over 15 grams of protein. A 2 oz serving of cooked black beans contains approximately 5 grams of protein, making them an excellent plant-based source for your diet. This small serving provides a notable amount of this essential macronutrient along with other vital nutrients.

Quick Summary

A 2 oz serving of cooked black beans typically provides around 5 grams of protein, though the exact amount can vary based on brand and preparation. They also offer significant fiber, vitamins, and minerals in this small portion.

Key Points

Protein Content: 2 oz of cooked black beans contains approximately 5 grams of protein, a solid plant-based option.
Nutrient-Dense: This small serving is rich in dietary fiber, iron, magnesium, and folate, making it highly nutritious.
Versatile Ingredient: Black beans can be easily incorporated into salads, soups, burritos, and other dishes.
Low in Fat: At only around 70 calories per 2 oz, black beans offer a low-fat way to get protein.
Supports Digestion: Their high fiber content promotes healthy digestion and satiety, aiding in weight management.
Cooking Matters: The final protein content per ounce can differ based on preparation (canned vs. dry) due to water absorption.

How Processing and Preparation Affect Protein Content

The protein content in black beans can vary depending on their form. Canned, cooked, and dry beans each have slightly different nutritional profiles due to factors like water content and preparation. A standard 2 oz serving, which is roughly a quarter of a cup, is a convenient way to add a protein boost to your meals. When considering your meal planning, it's important to differentiate between the raw and cooked weight of legumes, as the protein per ounce increases significantly once cooked.

Nutritional Breakdown of a 2 oz Serving

Beyond protein, black beans pack a nutritional punch in just a small serving. They are a rich source of dietary fiber, which aids digestion and promotes a feeling of fullness. They are also low in fat and free of cholesterol. Their micronutrient profile includes iron, magnesium, phosphorus, and folate, all essential for overall health.

Black Beans vs. Other Protein Sources

For those building a balanced diet, it's useful to compare the protein contribution of black beans to other popular protein sources. While meat provides a complete protein, black beans offer a powerful plant-based alternative when combined with other complementary plant foods, such as whole grains, to form a complete amino acid profile over the course of a day. The added benefit of fiber and lower saturated fat makes beans a heart-healthy choice.

Comparison Table: 2 oz Protein Sources


Protein Source	Serving Size	Protein (approx.)	Fiber	Calories (approx.)
Cooked Black Beans	2 oz (~1/4 cup)	5 g	2.5–3.5 g	70
Cooked Chicken Breast	2 oz	17 g	0 g	95
Cooked Lentils	2 oz (~1/4 cup)	4.5 g	4 g	60
Firm Tofu	2 oz	8-10 g	<1 g	50-70
Canned Chickpeas	2 oz (~1/4 cup)	3 g	3 g	65

Ways to Incorporate 2 oz of Black Beans into Your Diet

Making black beans a regular part of your meals is simple and delicious. Their versatility means they can be added to countless dishes without much effort. Here are some easy ways to integrate a 2 oz serving:

Salad topping: Add them cold to your leafy greens, along with some corn and tomatoes, for a protein and fiber boost.
Taco or burrito filling: Use them as a base or an addition to your standard meat or vegetable filling.
Soup and chili enhancer: Stir in a small can of black beans during the final stages of cooking to add texture and substance.
Side dish: Serve a warm, seasoned quarter-cup alongside grilled vegetables or grains like quinoa.
Breakfast bowl: Mix them into a savory breakfast bowl with scrambled eggs, avocado, and salsa.

Conclusion

Adding just 2 oz of cooked black beans to your daily intake provides a useful portion of plant-based protein. While the protein content is less than that of animal-based sources, its pairing with significant fiber and a host of essential minerals makes it a powerhouse ingredient. For anyone looking to increase their plant-based protein, boost fiber, and support a healthy diet, this humble legume is an excellent, versatile choice.

Sources

: Black Beans (2 oz.) - QDOBA Calories - Fitia Estados Unidos (https://fitia.app/calories-nutritional-information/black-beans-2-oz-20134726/) : 2 Oz Of Chipotle Black Beans Nutrition Facts - Eat This Much (https://www.eatthismuch.com/calories/black-beans-2279554?a=0.5%3A1) : Nutrition Facts - University of Rochester Medical Center (https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=16015-1) : Calories in Oz Black Beans - Nutritionix (https://www.nutritionix.com/food/black-beans/oz)

Frequently Asked Questions

For a 2 oz serving, the protein content will be higher for cooked black beans prepared from dried beans compared to canned, due to the variance in water content. However, 2 oz of cooked beans (from dried or canned) are comparable in their protein contribution, at about 4-5 grams.

While 2 oz provides a good starting point, many vegetarians and vegans incorporate a larger serving size or combine black beans with other protein sources like grains, nuts, and seeds to meet their daily requirements. For example, a full cup of black beans contains over 15 grams of protein.

Black beans, like most legumes, lack a small amount of the essential amino acid methionine. However, pairing them with a complementary protein source, like rice or other grains, over the course of the day will ensure you consume all essential amino acids.

A 2 oz serving of cooked black beans contains approximately 70 calories, with very little fat, making them a low-calorie, nutrient-dense food.

Yes. The high fiber content in black beans promotes satiety, or feeling full, which can help reduce overall calorie intake and support weight management goals.

Some canned black beans can be high in sodium, but many brands offer low-sodium or no-salt-added options. Rinsing canned beans before use can also significantly reduce their sodium content.

No, you should never eat uncooked black beans. Raw black beans and other uncooked legumes contain lectins, which can cause digestive issues and nutrient absorption problems. They must be cooked thoroughly before consumption.