Nutrition Diet: How many calories are in a 15oz can of black beans?

October 26, 2025 •

4 min read

Did you know that a 15oz can of black beans can contain a wide range of calories, typically varying by brand and preparation? This article breaks down how many calories are in a 15oz can of black beans and explores the powerful nutritional benefits of this versatile legume.

Quick Summary

A 15oz can of black beans typically contains between 300 and 400 calories, varying by brand and preparation. This versatile legume is rich in protein, fiber, and essential nutrients supporting heart and digestive health.

Key Points

Calorie Range Varies: A 15oz can of black beans typically contains between 300 and 400 calories, but can be lower if drained and rinsed.
High in Fiber and Protein: Black beans are a great source of both fiber and plant-based protein, which aids in satiety and helps manage weight.
Excellent for Heart Health: The fiber, folate, potassium, and antioxidants in black beans help lower cholesterol and regulate blood pressure.
Supports Blood Sugar Control: With a low glycemic index and high fiber content, black beans help regulate blood sugar levels, making them suitable for diabetics.
Rinsing Reduces Sodium: To reduce the high sodium often found in canned beans, it is crucial to rinse them thoroughly before consumption.
Versatile Ingredient: Canned black beans are easy to add to a variety of meals, including soups, salads, and tacos, to boost nutritional content.

Understanding the Calorie Count in a 15oz Can of Black Beans

When considering how many calories are in a 15oz can of black beans, it's important to recognize that the exact number can vary. A primary reason for this variation is how the beans are prepared—specifically, whether they are drained and rinsed. According to nutritional data, a 15oz can of black beans that has been drained and rinsed often contains fewer calories than a can with all its liquid included. A typical 15oz can, drained and rinsed, can have approximately 379 calories, while other reports suggest a range from around 300 to 387 calories for the whole can. For most popular brands, a standard 1/2-cup serving often provides around 110-120 calories, making the total for the can around 385 calories, based on about 3.5 servings per can. Always check the nutrition facts label on the product you purchase for the most accurate information. For example, Bush's Best 15oz black beans list 110 calories per serving, while a generic store brand may differ. For a health-conscious diet, it's recommended to drain and rinse canned beans to reduce sodium, which also affects the overall calorie and nutrient profile.

Macronutrient Breakdown

Black beans are a nutritional powerhouse, offering a rich profile of macronutrients that contribute to a balanced diet. The calorie content is composed primarily of complex carbohydrates and protein, with very little fat. For a 1-cup serving of canned black beans (which is less than a full 15oz can), the breakdown is roughly as follows:

Carbohydrates: Approximately 44 grams, providing a steady release of energy.
Protein: Around 16 grams, which is a significant amount for a plant-based food and helps with satiety.
Fat: Less than 1 gram, making them a low-fat option.

The high fiber content is another major benefit, with one cup providing a substantial amount toward the daily recommended intake. This combination of protein and fiber is a key reason black beans are highly valued in vegetarian and vegan diets for their filling properties.

Health Benefits of Black Beans

Beyond just the calories, the inclusion of black beans in your diet brings a host of health benefits, primarily linked to their high fiber, protein, and antioxidant content.

Weight Management: The combination of fiber and protein in black beans helps you feel full longer, which can reduce overall calorie intake and assist with weight loss goals.
Heart Health: The fiber, folate, potassium, and antioxidants in black beans work together to support cardiovascular health. They can help lower LDL ('bad') cholesterol and maintain healthy blood pressure levels.
Blood Sugar Control: Black beans have a low glycemic index, meaning they cause a slower rise in blood sugar levels. This makes them an excellent food choice for managing blood sugar, especially for individuals with diabetes.
Digestive Health: Both soluble and insoluble fiber in black beans promote healthy digestion and can help prevent constipation.
Bone Health: They contain essential minerals like magnesium, phosphorus, and calcium, which are important for maintaining strong bone structure.

How to Incorporate Canned Black Beans into Your Diet

Adding canned black beans to your meals is simple and convenient. A few tips can maximize their nutritional value and flavor.

Tips for using canned black beans:

Always rinse canned black beans in a colander under cool water for at least a minute to significantly reduce the sodium content.
Blend them into a creamy, fiber-rich dip for vegetables or tortilla chips.
Toss them into salads for extra protein and fiber.
Use them as a filling for tacos, burritos, or enchiladas.
Add them to soups, stews, or chili to make the meal more hearty and nutritious.
Create a simple side dish by sautéing them with onions, garlic, and your favorite spices like cumin and chili powder.

Comparison of Canned vs. Dried Black Beans


Feature	Canned Black Beans	Dried Black Beans
Preparation Time	Minimal; ready to eat after rinsing.	Requires soaking and longer cooking time.
Convenience	High; ideal for quick meals.	Low; requires planning ahead.
Cost	Typically more expensive per serving.	Less expensive per serving.
Sodium Content	Often high; requires rinsing to reduce.	Naturally low in sodium.
Nutrient Density	High; comparable to dried beans.	High; comparable to canned beans.
Texture	Softer texture, retains shape well.	Can achieve a creamier texture.

Conclusion: A Nutrient-Dense Addition to Any Diet

The number of calories in a 15oz can of black beans is a small part of the story. While they are a relatively low-calorie food, their true value lies in their dense nutritional profile. As a rich source of plant-based protein, dietary fiber, and various vitamins and minerals, black beans offer substantial health benefits, from managing weight and blood sugar to supporting heart health. Whether you choose the convenience of canned beans or the cost-effectiveness of dried, incorporating this versatile legume into your meal plan is an excellent way to boost your overall nutrition.

For more information on the health benefits of legumes, visit the Mayo Clinic's article on the topic.

Frequently Asked Questions

Nutritionally, canned and dried black beans are very similar. The main differences are in preparation time and sodium content. Canned beans are pre-cooked and ready to use, but often contain added sodium, which can be reduced by rinsing. Dried beans require soaking and cooking but are naturally low in sodium.

Yes, it is highly recommended to rinse canned black beans. Rinsing them under cool, running water helps to wash away excess sodium and any residual starchy liquid.

No, black beans are not a complete protein on their own, meaning they don't contain all nine essential amino acids. However, they can be combined with grains like rice to create a complete protein profile, especially beneficial for vegetarian and vegan diets.

Some people may experience gas or bloating from black beans due to their high fiber and oligosaccharide content. Soaking and rinsing can help reduce these compounds. Additionally, your digestive system may adapt over time as you consistently include them in your diet.

Black beans can aid in weight loss due to their high fiber and protein content. Fiber and protein help promote a feeling of fullness, which can lead to consuming fewer calories overall. The fiber also works as a bulking agent in the digestive system.

The primary source of calories in black beans comes from complex carbohydrates. These carbs are coupled with high fiber, which slows down digestion and provides a sustained energy release.

Yes, black beans are a good plant-based source of iron. However, they contain phytates, which can inhibit mineral absorption. To improve iron absorption, it's beneficial to consume black beans with foods rich in Vitamin C, like tomatoes or peppers.