Black beans serving size, cups to grams and 30 g of protein
Here a serving of cooked black beans is counted as 1 cup, which USDA weighs at 6.1 oz (172 g), with 227 calories and 15.2 g protein. 100 g (3.5 oz) is about 1/2 cup. For 30 g of protein you need 11.9 oz (339 g), about 2 cups, with 447 calories.
Serving sizes of cooked black beans
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 6.1 oz (172 g) | 227 calories | 15.2 g | 40.8 g | 0.93 g |
| 1 oz | 1 oz (28 g) | 37 calories | 2.5 g | 6.7 g | 0.15 g |
| 100 g | 3.5 oz (100 g) | 132 calories | 8.9 g | 23.7 g | 0.54 g |
Cups to grams
USDA weighs 1 cup of cooked black beans at 172 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 6.1 oz (172 g) | 227 calories |
| 3/4 cup | 4.6 oz (129 g) | 170 calories |
| 2/3 cup | 4 oz (115 g) | 151 calories |
| 1/2 cup | 3 oz (86 g) | 114 calories |
| 1/3 cup | 2 oz (57 g) | 76 calories |
| 1/4 cup | 1.5 oz (43 g) | 57 calories |
| 1 tbsp | 10.8 g | 14 calories |
| 1 tsp | 3.6 g | 5 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.6 tbsp | 37 calories |
| 100 g (3.5 oz) | 1/2 cup | 132 calories |
| 1 lb (454 g) | 2 2/3 cups | 599 calories |
What 3.5 oz (100 g) of black beans looks like
3.5 oz (100 g) of cooked black beans is 3.5 oz, or about 1/2 cup. It has 132 calories, 8.9 g protein, 23.7 g carbs and 0.54 g fat.
How much black beans for 30 g of protein
There is 8.9 g of protein in 3.5 oz (100 g) of cooked black beans. 30 g of protein takes 11.9 oz (339 g), about 2 cups, which comes with 447 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 8 oz (226 g) | 1 1/3 cups | 298 calories |
| 30 g | 11.9 oz (339 g) | 2 cups | 447 calories |
| 40 g | 15.9 oz (451 g) | 2 2/3 cups | 596 calories |
| 50 g | 19.9 oz (564 g) | 3 1/4 cups | 745 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Cooked black beans | 1 cup: 6.1 oz (172 g) | 132 calories | 8.9 g |
| Raw black beans | 1 cup: 6.8 oz (194 g) | 341 calories | 21.6 g |
100 g (3.5 oz) of raw black beans makes about 260 g (9.2 oz) of cooked black beans. By volume, 1 cup raw turns into about 3 cups cooked.
Estimate: the dry matter is assumed to stay in the food, so the weight changes only by the water USDA measured in each form. The real yield depends on how much water you cook it in and for how long.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Cooked black beans: Beans, black, mature seeds, cooked, boiled, without salt, FDC ID 173735 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw black beans: Beans, black, mature seeds, raw, FDC ID 173734 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.