What are the macros for 400g of black beans?

According to nutritional data, a 400-gram serving of cooked black beans provides over 500 calories, making it a highly energy-dense legume. Understanding the specific macronutrient breakdown of black beans is essential for anyone tracking their intake for health, weight management, or fitness goals.

Quick Summary

A 400g serving of cooked black beans contains approximately 528 calories, 95g carbohydrates, 35g protein, and 2g fat. Canned versions offer fewer calories, carbs, and protein, but often contain much higher sodium levels.

Key Points

• Cooked Macros: A 400g serving of cooked black beans has approximately 528 kcal, 95g carbs, 35g protein, and 2g fat.

• Canned Macros: A 400g serving of canned black beans (drained) contains fewer calories (~364 kcal), carbs (66g), and protein (24g).

• Significant Fiber: Black beans are exceptionally high in dietary fiber, with cooked versions providing 35g and canned versions offering 28g per 400g.

• Sodium Differences: Canned black beans often contain much higher sodium levels than cooked ones; however, rinsing can significantly reduce this content.

• Micronutrient Powerhouse: Black beans are rich in essential nutrients like folate, iron, magnesium, and potassium, which support bone and heart health.

• Cooking Method Matters: Opting for cooking dried black beans allows for full control over ingredients and typically results in a more nutrient-dense product per gram, though both forms are healthy.

• Versatile Ingredient: Black beans can be easily added to a variety of meals, from chilis and tacos to salads and even baked goods, boosting their nutritional profile.

Understanding Black Bean Macros

Black beans are a versatile and nutrient-packed legume, valued for their high fiber and protein content. However, the macronutrient profile for a 400g serving can vary significantly depending on whether the beans are cooked from dry or come from a can. This difference primarily stems from water content, processing, and the addition of salt in canned varieties.

Macronutrient Breakdown for 400g of Cooked Black Beans

For those cooking from dry beans, a 400-gram serving provides a substantial energy and nutrient boost. This is the most natural state, with no added salt unless you choose to include it during cooking.

• Calories: 528 kcal
• Carbohydrates: 95g
  • Dietary Fiber: 35g
  • Net Carbs: 60g
• Protein: 35g
• Fat: 2g

Macronutrient Breakdown for 400g of Canned Black Beans (Drained)

Convenience is the main advantage of canned black beans, but their nutritional profile is slightly different. Draining the liquid is a crucial step for reducing sodium intake.

• Calories: 364 kcal
• Carbohydrates: 66g
  • Dietary Fiber: 28g
  • Net Carbs: 39g
• Protein: 24g
• Fat: 1g

Cooked vs. Canned: A Comparison Table

For a clear side-by-side comparison, this table highlights the key macro differences per 400g serving.

Nutrient	Cooked Black Beans	Canned Black Beans (Drained)
Calories	~528 kcal	~364 kcal
Carbohydrates	95g	66g
Protein	35g	24g
Fat	2g	1g
Dietary Fiber	35g	28g
Sodium	~4mg	~552mg (before rinsing)

Additional Nutritional Benefits

Beyond the primary macronutrients, black beans offer an impressive array of essential vitamins and minerals that contribute to overall health. These include:

• Folate (Vitamin B9): Crucial for DNA synthesis and repair. A single serving can provide a significant portion of your daily needs, especially important for women of childbearing age.
• Fiber: Supports digestive health, helps regulate blood sugar, and promotes feelings of fullness, which aids in weight management.
• Minerals: A rich source of iron, magnesium, phosphorus, potassium, copper, and zinc, which are vital for bone strength, heart function, and nerve health.
• Antioxidants: Contains phytonutrients like quercetin, saponins, and anthocyanins, which protect cells from damage and reduce inflammation.

How to Incorporate Black Beans into Your Diet

There are countless ways to enjoy the nutritional benefits of black beans in your daily meals.

• Soups and Stews: Add black beans to soups or chili for extra protein and fiber.
• Salads: Toss drained and rinsed black beans into a salad to add bulk and plant-based protein.
• Tacos and Burritos: Use them as a filling or topping for tacos, burritos, and enchiladas.
• Plant-Based Burgers: Mash cooked black beans and combine with other ingredients to form homemade veggie burgers.
• Baked Goods: Mashed black beans can even be incorporated into recipes for brownies as a fiber-rich, low-fat alternative.

For more information on the wide range of health benefits associated with black beans, consider exploring resources from reputable health institutions.

Conclusion

While a 400g serving of cooked black beans offers a substantial dose of complex carbs, protein, and dietary fiber, the nutritional content can vary based on preparation. Cooked from dry beans provides higher caloric density and superior mineral content compared to their canned counterparts. Conversely, canned beans offer convenience but often come with added sodium, though rinsing can mitigate this. Regardless of the preparation method, black beans are an excellent, low-fat source of crucial nutrients that can support various health goals, from improving digestion to aiding in weight management and promoting heart health.

Frequently Asked Questions

Are the macros for 400g of black beans different if they are cooked from dried beans versus canned?

Yes, there is a notable difference. A 400g serving of cooked dry beans has a higher caloric density and more protein, carbohydrates, and minerals compared to a 400g serving of drained canned beans. The canning process and added water reduce the nutrient concentration by weight.

How many calories are in 400g of cooked black beans?

There are approximately 528 calories in a 400g serving of black beans that have been cooked from their dry state, without salt.

What is the protein content of 400g of cooked black beans?

A 400g serving of cooked black beans contains about 35 grams of protein, making it a very good source of plant-based protein.

How much fiber can be found in 400g of black beans?

A 400g serving of cooked black beans is packed with approximately 35 grams of dietary fiber, contributing significantly to your daily fiber intake.

Is the sodium content high in black beans?

The sodium content depends heavily on the preparation. Cooked from dry, black beans are very low in sodium. However, canned beans can contain high levels of sodium, which can be significantly reduced by rinsing them thoroughly.

Can black beans be considered a complete protein source?

While black beans are not a complete protein on their own, they are high in protein. Combining them with other foods, like rice, creates a complete protein profile, providing all essential amino acids.

Are black beans beneficial for weight loss?

Yes, black beans can be beneficial for weight loss. Their high fiber and protein content can increase satiety and promote feelings of fullness, which can help reduce overall calorie intake.