Black Beans Protein per 100g: Cooked and Dry

Black beans provide about 8.9 grams of protein per 100 grams when cooked, drained, and unsalted; dried beans have roughly 21 grams per 100 grams before cooking. This simple seasoned-pot recipe shows how to cook dried black beans until tender and gives you a reliable way to weigh and understand their protein content.

Ingredients

1 lb (450 g) dried black beans, picked over and rinsed
8 cups (1.9 L) water, plus more as needed
1 medium yellow onion, peeled and halved, about 1 cup (150 g)
4 garlic cloves, peeled and lightly crushed, about 2 tbsp (20 g)
1 bay leaf
1 tsp (5 g) ground cumin
1 tsp (6 g) fine salt, or to taste
1 tbsp (15 ml) olive oil, optional
1 tbsp (15 ml) lime juice, optional, for serving

Instructions

Pick through and rinse the beans. Spread the dried beans on a tray and remove any small stones or damaged beans. Rinse well under cool running water and drain. This recipe uses a quick-soak method rather than an overnight soak, so it takes about 10 minutes of active preparation.
Quick-soak the beans. Put them in a large pot with the 8 cups (1.9 L) water. Bring to a boil over high heat and boil for 2 minutes. Turn off the heat, cover the pot, and let the beans stand for 1 hour. This soaking wait is included in the total time in addition to the cooking time.
Start cooking. After the soak, leave the beans in their soaking water or drain and replace it with fresh water; either method works. Make sure the beans are covered by about 2 inches (5 cm) of water. Add the onion, garlic, bay leaf, cumin, and olive oil, if using. Bring the pot to a boil, then reduce the heat to maintain a gentle simmer.
Simmer until tender. Partially cover the pot and cook for about 1 hour to 1 hour 30 minutes, checking every 20 minutes and adding hot water if the beans are no longer covered. Start checking at 1 hour: a cooked bean should crush easily between your fingers or against the side of the pot, with no hard or chalky center. Older beans can take longer, so tenderness—not the clock—is the final test. Keep the simmer gentle; a hard boil can split the skins before the centers soften.
Season and finish. Stir in the salt once the beans are tender, then simmer for 5 minutes so the seasoning distributes. Remove the onion, garlic pieces, and bay leaf if you prefer. Taste and adjust the salt. Serve with a little lime juice, if desired, or cool the beans in their cooking liquid for storage.
Check the protein amount. Drain the cooked beans for a consistent comparison, then weigh a 100 g portion on a kitchen scale. Plain cooked black beans typically contain about 8.9 g protein per 100 g, though values vary slightly by bean, cooking method, and database. If you include the cooking liquid in a serving, the weight-based protein figure will differ.

Tips

For a faster soak: The quick-soak step is useful when you have not planned ahead. You can instead cover the rinsed beans with plenty of cold water and soak them for 8–12 hours in the refrigerator; drain and rinse before cooking. The extended soak changes the schedule, not the basic cooking method.
Wait to add acidic ingredients. Add tomatoes, vinegar, or citrus after the beans are tender. Acid added early can slow softening and make cooking times less predictable.
Salt is not the enemy of tender beans. The recipe seasons near the end to make the result easy to control, but a modest amount of salt earlier does not automatically prevent beans from softening. Very old beans and hard water are more common reasons for a stubbornly firm center.
Use canned beans when time is short. One 15-ounce (425 g) can usually provides about 1½ cups (255 g) drained beans. Rinse and drain them, then warm with the onion, garlic, cumin, and ½ cup (120 ml) water for 10–15 minutes. They are already cooked, so this is a quick seasoned alternative, not a way to measure the protein in dried beans.

Serving Suggestions

Serve the warm beans over rice, spoon them into tacos or burrito bowls, or pair them with roasted vegetables and a crisp salad. They also work as a side dish alongside grilled chicken, fish, or tofu. For a simple bowl, add chopped cilantro, diced avocado, and lime wedges; keep toppings separate if you are storing leftovers.

For protein comparisons, weigh the beans after cooking and draining, rather than using the dry-bean weight. A 100 g portion is a little over ½ cup (about ⅝ cup, depending on how firmly it is packed). The exact cup measure varies, so a scale gives the most consistent result. Cooking adds water and increases weight, which is why the protein figure per 100 g is much lower for cooked beans than for dry beans.

Variations

Smoky beans: Add ½ tsp (1 g) smoked paprika with the cumin. It gives the broth a smoky note without changing the cooking method.
Herby beans: Simmer with a few sprigs of fresh oregano or thyme, then remove the stems before serving. Use 1 tsp (1 g) dried oregano if fresh herbs are unavailable.
Spicy beans: Add ¼ tsp (0.5 g) red pepper flakes or one seeded, chopped jalapeño. For more heat, leave some seeds in.
Brothy beans: Keep the cooking liquid and serve the beans in it, adjusting salt and adding lime at the table. For thicker beans, mash a small scoop against the pot and stir it back in.

Storage and Reheating

Cool the beans promptly and refrigerate them in a covered, shallow container within 2 hours of cooking. Keep them with enough cooking liquid to stay moist and use within 3–4 days. For longer storage, freeze in airtight containers or freezer bags for up to 3 months; leave a little space for expansion and label with the date. Thaw overnight in the refrigerator or reheat directly from frozen with a splash of water.

Reheat only the amount you plan to eat, on the stovetop over medium-low heat or in the microwave, stirring occasionally until steaming hot throughout. Leftovers should reach 165°F (74°C) when checked with a food thermometer. Discard beans left at room temperature for more than 2 hours, or more than 1 hour when the temperature is above 90°F (32°C).

Frequently Asked Questions

How much protein is in 100 g of cooked black beans?
Cooked, drained black beans contain about 8.9 g of protein per 100 g. The precise amount varies with water absorption, cooking, and the nutrition reference used. Weigh the beans after cooking and draining for a useful comparison.

How much protein is in 100 g of dried black beans?
Dry black beans typically contain about 21 g of protein per 100 g before cooking. They absorb water as they cook, so the same beans weigh more and contain less protein per 100 g once cooked. Cooking does not create protein; it changes the bean’s water content and weight.

Do I need to soak black beans?
No. Soaking is optional, but it can shorten and even out cooking. This recipe uses a one-hour quick soak. If you skip soaking, rinse the beans and simmer them directly; they may need longer, often around 1½–2½ hours, depending on age and conditions.

Why are my black beans still hard?
They may need more simmering, especially if the beans are old or the water is hard. Keep them covered with water and continue cooking gently, checking every 15–20 minutes. Avoid adding tomatoes, vinegar, or other acidic ingredients until they soften.

Can I use canned black beans for this recipe?
Yes, but canned beans are already cooked and do not need soaking or a long simmer. Drain and rinse a 15-ounce (425 g) can, then warm the beans with the seasonings and a little water for 10–15 minutes. Check the can’s nutrition label for its specific protein amount per serving.

Are black beans a complete protein?
Black beans provide protein, but they are relatively low in some essential amino acids compared with animal proteins. You do not need to combine foods in the same bite; eating a varied mix of foods over the day is a practical way to include different protein sources.

More recipes to cook

Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

Spotted an error? Tell us and we will correct it (corrections policy).