How much protein is in 200g of black beans?

December 30, 2025 •

4 min read

According to nutrition data, a 200g serving of cooked black beans contains approximately 18 grams of protein. This makes them an excellent and versatile source of plant-based protein, along with significant amounts of fiber and other essential nutrients.

Quick Summary

This article details the protein content of 200g of black beans and explains how preparation affects nutritional values. It compares black beans to other legumes and discusses their key health benefits for a balanced diet.

Key Points

Protein Content: 200g of cooked black beans contains approximately 18 grams of protein.
Dry vs. Cooked: The protein content per gram is much higher in dry beans, but the total amount in a 200g serving size depends on its cooked state due to water absorption.
Canned vs. Dried: Canned beans are convenient but may contain higher sodium; dried beans offer more control over seasoning and cost efficiency.
Complementary Protein: Combining black beans with grains like rice can form a complete protein, supplying all essential amino acids.
Nutrient-Dense: Beyond protein, black beans are high in fiber, antioxidants, iron, and folate, supporting digestive and overall health.
Comparison with Other Legumes: While soybeans and lentils offer more protein per cup, black beans are still a solid plant-based protein source.
Versatile Ingredient: Black beans can be easily added to various dishes, from salads and stews to dips and burgers, enhancing flavor and nutrition.

Understanding the Protein in Black Beans

Black beans are a nutritional powerhouse, providing a substantial amount of plant-based protein in a small serving. The exact protein content in a 200g serving, however, can vary depending on whether the beans are cooked from dry or used from a can. Understanding these variations can help you better manage your nutritional intake.

For 200 grams of mature black beans that have been cooked and boiled without salt, the protein content is approximately 18 grams. This is based on standard nutrition databases that account for the water absorption during the cooking process. Dry, uncooked black beans are far more concentrated, containing about 43 grams of protein per 200g, but it is important to remember that this weight will increase significantly once hydrated and cooked.

Cooked from Dry vs. Canned: The Nutritional Differences

The preparation method is the primary factor influencing the final nutritional breakdown of black beans. Cooked from scratch, beans typically contain slightly more protein per gram and have minimal sodium, allowing for greater control over your overall meal composition. Canned beans, while convenient, are often higher in sodium due to the canning liquid, but can be rinsed and drained to reduce this content.

Both forms retain a high fiber and nutrient density, but preparing from dried beans can be a cost-effective choice for those who consume them regularly. Canned beans are the faster, more accessible option for quick meals, provided you opt for low-sodium varieties or rinse them thoroughly.

Protein Powerhouse and Other Health Benefits

Black beans are not just a good source of protein; they are packed with fiber, antioxidants, and other beneficial compounds. A single serving provides a significant portion of your daily fiber needs, which aids in digestion and can help regulate blood sugar levels.

Promotes satiety: The high fiber and protein content help you feel full for longer, which can be beneficial for weight management.
Supports gut health: The soluble and insoluble fiber in black beans provides prebiotics, which feed beneficial bacteria in your gut.
Rich in antioxidants: These beans contain polyphenols and flavonoids that protect your cells from damage.
Provides key minerals: They are a good source of iron, magnesium, and folate, which are vital for many bodily functions.

By integrating black beans into your diet, you can easily boost your intake of these essential nutrients. Pairing them with whole grains like brown rice can create a complete protein profile, providing all nine essential amino acids.

Black Beans vs. Other Legumes: A Comparison

While black beans are an excellent choice, it can be helpful to compare their protein content with other popular legumes. The amount of protein can vary, but most legumes offer comparable benefits for a healthy diet. This table highlights the protein content in a standard cooked serving (per cup) for different beans.


Legume Type	Approximate Protein per Cup (Cooked)	Additional Notes
Black Beans	15 grams	High in antioxidants and fiber
Lentils	18 grams	One of the highest protein legumes
Chickpeas	15 grams	Versatile, great for hummus and salads
Kidney Beans	15 grams	Hearty texture, ideal for chili and stews
Soybeans	29 grams	Contains all nine essential amino acids

This comparison shows that lentils and soybeans typically offer a higher protein count per cup, but black beans remain a very strong contender. Their unique flavor and nutritional profile make them a valuable addition to any eating plan.

Incorporating Black Beans into Your Meals

Adding black beans to your daily meals is simple and delicious. Here are a few easy ways to increase your protein intake using this versatile legume:

Add them to salads and burrito bowls for a protein boost.
Blend them into savory dips or spreads, like a healthy alternative to traditional hummus.
Use them as a meat substitute in vegetarian tacos or quesadillas.
Stir them into soups, stews, or chili for added texture and nutrients.
Create homemade black bean burgers for a satisfying and high-protein meal.

Conclusion

In conclusion, 200g of cooked black beans provides a significant 18 grams of protein, in addition to being rich in fiber, antioxidants, and essential minerals. Whether you choose to cook them from dry or use a canned version, black beans are a convenient and nutritious option for boosting your plant-based protein intake. Their versatility in the kitchen makes them an easy ingredient to incorporate into a wide range of recipes, helping you maintain a balanced and healthy diet. Always remember to consider your preparation method to best control the nutritional outcome of your meal, especially regarding sodium content. For further reading on legume nutrition, the USDA Food and Nutrition Service offers detailed resources.

This content is for informational purposes only and is not medical advice. Consult a healthcare provider for any health or diet-related concerns.

Frequently Asked Questions

Raw, mature black beans have a much higher protein density before cooking. A 200g serving of raw black beans contains about 43 grams of protein.

Black beans are considered an incomplete protein on their own, meaning they don't contain all nine essential amino acids. However, when combined with a complementary grain like rice, they form a complete protein source.

Rinsing canned black beans removes excess sodium and starch, but it does not significantly affect the protein content. The protein remains in the beans themselves.

Cooking black beans causes them to absorb water, which increases their weight and volume. This effectively dilutes the protein and other nutrients per gram, but the total nutrient count for the original amount of dry beans remains the same.

Black beans are rich in dietary fiber, which is great for digestive health and satiety. They also provide antioxidants, folate, iron, and magnesium.

Pairing black beans with a grain like brown rice or quinoa is a simple way to create a complete protein meal, providing all the essential amino acids your body needs for optimal absorption.

Canned black beans are a very healthy option, particularly when you choose low-sodium versions or rinse them well to reduce the sodium content. Dried beans offer slightly better nutritional control and can be more economical.