How much protein is in 400 g of black beans?

A single cup of cooked black beans has about 15 grams of protein, according to the USDA, making them a good source of protein. But the amount of protein in 400 g of black beans varies. It depends on whether the beans are dry, canned, or cooked.

Quick Summary

The protein content in 400 grams of black beans varies based on preparation. Dry beans yield the most protein once cooked, offering up to 35g, while canned varieties contain less due to added water, typically around 24g. Understanding these differences helps in meal planning for optimal nutrient intake.

Key Points

• Dry vs. Cooked: Protein content per 400g varies based on preparation, with dry beans being more protein-dense due to lower water content.

• Home-Cooked Potential: 400g of cooked black beans (prepared from dry) contains approximately 35 grams of protein, offering a high-protein, low-sodium option.

• Canned Convenience: A 400g can of drained black beans provides about 24 grams of protein, a convenient but slightly less protein-dense choice.

• Fiber and Antioxidants: Black beans are packed with fiber, supporting digestive health, and antioxidants, which combat cell damage.

• Heart Health: Folate and potassium in black beans support cardiovascular health by helping to manage blood pressure.

• Preparation Matters: Rinsing canned beans reduces sodium, and soaking dry beans improves digestibility and shortens cooking time.

The amount of protein in 400 grams of black beans changes based on how the beans are prepared. A 400-gram serving of dry black beans has more protein than the same weight of canned or pre-cooked beans because of water absorption during cooking.

Dry vs. Cooked: The Key Difference

When buying dry black beans, the nutrition is concentrated. When cooked, they absorb water, increasing weight and volume while spreading the nutrients. Therefore, a 400-gram portion of cooked beans is mostly water, but 400 grams of dry beans has a higher density of nutrients. It is important to know the bean's state when discussing its protein content.

How Much Protein in 400g of Dry Black Beans?

If starting with 400 grams of dry black beans, the protein yield can be expected to be very high. Around 86 grams of protein can be found in 400 grams of raw, mature black beans. This is an uncooked weight. After cooking, the total protein from the initial 400-gram batch will stay the same, distributed across the increased weight.

How Much Protein in 400g of Canned Black Beans?

Canned black beans are convenient, pre-cooked. However, they contain less protein per gram compared to home-cooked versions because of the canning liquid. A 400-gram can of black beans, when drained, has less than the full amount of bean solids. A 400-gram serving of canned black beans typically contains around 24.12 grams of protein. Sodium content can be a factor, but rinsing can help reduce this.

How Much Protein in 400g of Home-Cooked Black Beans?

Cooking black beans from dry allows control of the ingredients and avoids added sodium. A cup of cooked black beans has about 15 grams of protein. A 400-gram serving would contain much more. Based on USDA data, a single cup of cooked beans (around 172 grams) has 15.2 grams of protein. A 400-gram serving of cooked beans would provide approximately 35 grams of protein ($400g / 172g \times 15.2g \approx 35.3g$).

Cooking Methods and Nutritional Impact

Preparing black beans can affect more than just protein. Cooking impacts texture, flavor, and how well the body can absorb nutrients. Soaking dry beans before cooking helps reduce the cooking time and may improve digestibility.

• Soaking: Soaking beans for several hours or overnight can help reduce cooking time and lessen compounds that cause gas and bloating.
• Rinsing: Rinsing canned beans thoroughly removes excess sodium from the canning liquid.
• Flavor Boosters: Cooking with garlic, onions, and spices can enhance the flavor profile.

Comparison of Black Bean Protein by Preparation

Preparation Method	Approx. Protein per 400g	Key Benefit	Potential Drawback
Dry Beans (uncooked)	86g	Max protein concentration	Requires cooking time and effort
Home-Cooked (from dry)	~35g	Lower sodium, better taste control	Requires preparation time
Canned Beans (drained)	~24g	Convenient and fast	Higher sodium, slightly less protein

Versatile Ways to Add Black Bean Protein to Your Diet

Black beans are versatile and can be added to many meals to boost protein intake.

• Hearty Salads: Add cooked black beans to a salad for a protein and fiber boost.
• Savory Soups and Stews: Add a cup of black beans to a vegetable soup or chili.
• Black Bean Burgers: Mash and season black beans to make a veggie burger patty.
• Tacos and Burritos: Black beans are a classic filling for tacos, burritos, and enchiladas.
• Protein-Packed Snacks: Make a black bean dip by blending them with garlic, spices, and lime juice.

The Health Benefits Beyond Protein

Black beans are rich in dietary fiber, which promotes healthy digestion, supports gut health, and helps you feel full. They also contain antioxidants, which can protect cells and reduce the risk of certain chronic conditions. Potassium and folate in black beans contribute to heart health by helping to regulate blood pressure.

Conclusion

The amount of protein in 400 grams of black beans varies based on preparation. Raw, dry beans offer the most concentrated protein. Canned beans provide a moderate amount per gram due to water content. Cooking from dry allows a customized nutrient profile and flavor. Black beans are a valuable, nutrient-dense addition to a healthy diet, providing protein, fiber, vitamins, and minerals.

References

• National Institutes of Health (NIH). (n.d.). Folate. Retrieved October 10, 2025, from https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

Frequently Asked Questions

Is the protein in black beans a complete protein?

Black beans are not a complete protein on their own, meaning they lack all nine essential amino acids. However, when combined with other foods like whole grains (e.g., rice) or nuts, they can form a complete protein meal.

How can I reduce the sodium in canned black beans?

To reduce the sodium content in canned black beans, drain them in a colander and rinse them thoroughly with cool, running water. This can remove a significant amount of the added salt.

Are black beans a good source of protein for vegetarians and vegans?

Yes, black beans are an excellent source of plant-based protein for those on vegetarian or vegan diets. They are also rich in iron and other minerals, which are crucial for those who do not consume animal protein.

Can black beans help with weight management?

Yes, the high fiber and protein content of black beans can promote feelings of fullness and satiety, which can help reduce overall calorie intake and support weight management.

How does cooking affect the nutrients in black beans?

Cooking black beans from dry can actually make their nutrients more bioavailable. Soaking and cooking can reduce certain anti-nutritional factors, making the protein and other minerals easier for the body to absorb.

What is the difference between dry and canned bean protein content?

A dry bean is a condensed source of nutrients. When cooked, it absorbs water, increasing its volume but diluting its nutritional density by weight. Canned beans are already hydrated, so a 400g portion contains less total protein than 400g of dry beans.

How do black beans compare to other legumes for protein?

Black beans are comparable to other legumes like pinto beans and kidney beans in terms of protein content per cup. While there are slight variations, all common beans are excellent sources of plant-based protein.