Dry beans swell 2–3× when cooked, which changes every number on this page. Per 100 g dry this variety delivers 21.6 g protein at 341 kcal. A 23-study meta-analysis on common beans (Didinger & Thompson, Nutrients 2021) linked regular consumption to LDL −19% and CHD risk −22%. Log cooked weight for accurate tracking.
How should I track Black beans?
Black beans is high in fiber. When tracking Black beans, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.