Plant Source

May lack some essential amino acids. Good to pair with variety.

Raw Black Beans

Beans, Dry, Black (0% moisture)

High ProteinLow FatNutrient Dense

🫘

24.4g

Protein per 100g

274

Calories

1.4g

Total Fat

40.8g

Carbs

Quality Score

Protein Energy

Moderate

36%

of calories from protein

Moderate. You're getting protein, but also plenty of carbs or fats.

Fat Ratio

16.8

grams protein per 1g fat

Extremely Lean. Almost zero fat content.

Calories for 30g

337

calories

Pricey. You have to eat 337 calories just to get your protein.

Health & Recovery Profile

Heart Health

Heart Friendly

"Very low in saturated fat."

Saturated Fat (Limit)0g / 20g*

Cholesterol (Limit)0mg / 300mg*

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Muscle & Electrolytes

Good for Recovery

Sodium

0mg

Electrolyte

Potassium

HIGH

1540mg

Electrolyte

Magnesium

180mg

Recovery

Iron

5.34mg

Energy

*Electrolytes support hydration and muscle contraction.

Cooking Effect

Cooking dilutes protein by absorbing ~64% water

Compare Raw vs Cooked

Raw

24.4g

Cooked

8.9g

Similar High-Protein Foods

Boiled Black Beans

Same food, different preparation

8.9g

Raw Lentils

Very similar protein content

24.6g

Raw Peanut Butter

Very similar protein content

24.0g

Raw Carioca Beans

Very similar protein content

25.2g

Raw Kidney Beans

Very similar protein content

25.3g

Source: USDA FoodData Central

Verified: 2019-12-16

View Official USDA Record