Protein in Black-Eyed Beans: How Much per 100g and per Portion
Boiled black-eyed beans provide 8.8g of protein per 100g. This data is for whole, dried beans that have been boiled in unsalted water. Protein supplies 30% of their total calories, which is a high proportion for a plant-based food. A larger 200g portion contains 17.6g of protein and 232 kcal.
CoFID 13-063 · Beans, blackeye, whole, dried, boiled in unsalted water
What the numbers say
- Protein per calorie. Black-eyed beans offer 7.6g of protein for every 100 kcal. This is a useful measure for assessing protein contribution relative to energy intake, especially when managing a calorie budget.
- Low in fat, sugars and salt. According to UK front-of-pack labelling guidance, boiled black-eyed beans are rated ‘low’ (green) for fat (0.7g), saturates (0.2g), sugars (1.1g), and salt (0.01g) per 100g.
- Share of energy from protein. Protein provides 30% of the total energy in boiled black-eyed beans, with carbohydrates making up most of the remainder. This is a high percentage for a non-animal food source.
- Fibre content. The official UK food composition data does not currently have a value for the dietary fibre content of boiled black-eyed beans. This means the amount is undetermined, not necessarily zero.
Black-Eyed Beans macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 116 kcal 494 kJ |
6% | – |
| Protein | 8.8g | 18% | – |
| Fat | 0.7g | 1% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 19.9g | 8% | – |
| of which sugars | 1.1g | 1% | low |
| Fibre | n/a | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in black-eyed beans by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 7g | 93 | 15.9g | 0.6g |
| 100g | 8.8g | 116 | 19.9g | 0.7g |
| 200g | 17.6g | 232 | 39.8g | 1.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of black-eyed beans for 20g or 30g of protein
- To get 20g of protein from black-eyed beans alone, you would need to eat a large portion of about 227g, which would also provide 264 kcal and 45g of carbohydrates.
- For a higher target of 30g of protein, the amount needed increases to 341g, containing 395 kcal and nearly 68g of carbohydrates.
- The nutritional data is for beans boiled from dried, not canned. Canned beans may have different values, particularly for salt, so always check the label.
How it compares with other beans, pulses and soya foods
When compared to other beans, pulses and soya foods on this site, boiled black-eyed beans rank 6th out of 17 for protein content per 100g. Their protein level of 8.8g per 100g is slightly higher than that of red kidney beans (8.6g) and red lentils (8.1g), and noticeably more than cannellini beans (7.6g). However, when ranked by protein per 100 kcal, they place 13th in the group. This is because some other pulses, like red kidney beans, provide a similar amount of protein for fewer calories.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Black-Eyed Beans | 8.8g | 116 | 7.6g |
| Red Lentils | 8.1g | 102 | 7.9g |
| Cannellini Beans | 7.6g | 104 | 7.3g |
| Red Kidney Beans | 8.6g | 100 | 8.6g |
| Mung Beans | 8.6g | 100 | 8.6g |
Quick answers
How much protein is in an 80g portion of black-eyed beans?
An 80g portion of boiled black-eyed beans contains 7.0g of protein and 93 kcal. This amount also provides 15.9g of carbohydrates and 0.6g of fat.
Are black-eyed beans a good source of protein compared to their calories?
Black-eyed beans provide 7.6g of protein per 100 kcal. Protein accounts for 30% of their total energy, which is a significant contribution for a plant-based food.
Are boiled black-eyed beans high in fat or sugar?
No, based on UK front-of-pack traffic light labels, they are considered low in fat (0.7g per 100g), low in saturates (0.2g), and low in sugars (1.1g).
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.