How many calories are in Black Beans?

One serving has 269 kcal. The recipe makes 4 servings (1/6 of recipe each).

How much protein is in Black Beans?

14 g of protein per serving, with 38 g of carbohydrates and 8 g of fat.

What do I need to make Black Beans?

7 ingredients: 2 cans (15.5 ounces each) low-sodium black beans, 1/2 medium onion, 2 garlic cloves, 2 tablespoons vegetable oil (or cooking oil of choice), 1/2 teaspoon ground cumin and salt (1/2 teaspoon, optional) ….

Black Beans

Name: Black Beans
Yield: 4 servings
Ingredients: 2 cans (15.5 ounces each) low-sodium black beans; 1/2 medium onion; 2 garlic cloves; 2 tablespoons vegetable oil (or cooking oil of choice); 1/2 teaspoon ground cumin; salt (1/2 teaspoon, optional); 1/4 teaspoon dried oregano (or fresh)

Pair these black beans with some brown rice and a green salad for a complete and delicious meal.

269kcal per serving

14 gprotein

38 gcarbohydrates

8 gfat

4servings (1/6 of recipe)

Ingredients

2 cans (15.5 ounces each) low-sodium black beans nutrition facts
1/2 medium onion nutrition facts
2 garlic cloves nutrition facts
2 tablespoons vegetable oil (or cooking oil of choice) nutrition facts
1/2 teaspoon ground cumin
salt (1/2 teaspoon, optional) nutrition facts
1/4 teaspoon dried oregano (or fresh) nutrition facts

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	269 kcal
Total fat	8 g	10%
Saturated fat	1 g	5%
Cholesterol	0 mg	0%
Sodium	304 mg	13%
Total carbohydrates	38 g	14%
Dietary fiber	15 g	54%
Total sugars	1 g
Added sugars	0 g	0%
Protein	14 g	28%
Vitamin D	0 µg	0%
Calcium	86 mg	7%
Iron	4 mg	22%
Potassium	708 mg	15%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Protein Foods: 5 ounces

Directions

Wash hands with soap and water.
Carefully drain the juice from one can of black beans. Pour the drained black beans into a bowl. Use a potato masher to mash the beans until they are no longer whole. Set the mashed beans aside.
Chop the onion in to 1/4-inch pieces. Set it aside. Peel the garlic cloves and mince them finely. Set the garlic aside.
In a medium saucepan, heat the oil over medium high heat. Add the onions and sauté for 1 to 2 minutes. Stir in the garlic and cumin and cook for 30 seconds more.
Stir in the mashed black beans and the second can of black beans, including the juice. When the beans begin to boil, reduce the heat to low, stir in the salt, if using, and oregano and simmer for 10 minutes, uncovered.

Notes

Learn more about: Onions Garlic Herbs

Source

Kids a Cookin’ Kansas Family Nutrition Program and the USDA Food Stamp Nutrition Education Program Recipe by Lynn Walters and Jane Stacey

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/black-beans, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.