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Black Bean Soup

Black Bean Soup

Everyday

Black bean soup is a thick, protein-rich dish made primarily from simmered black beans blended with aromatics like onions, garlic, and spices such as cumin and chili powder. Originating in Latin American cuisines, this hearty soup provides substantial dietary fiber and plant-based protein, while the beans’ dark skins contribute antioxidant anthocyanins. Many versions are naturally vegetarian or vegan, often finished with a velvety texture from pureeing a portion of the cooked beans.

Macro Impact

A 1 cup serving contains 247 calories, 12g protein, 35g carbs, and 6g fat.

Calorie Burn

How long would it take to burn off 247 calories?
Walking3.5 mph, moderate pace
57 min
YogaModerate effort, gentle pace
42 min
SwimmingModerate effort, freestyle
32 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
29 min
Running5 mph (12 min/mile)
21 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories247
% Daily Value*
Total Fat6g
8%
Saturated Fat1g
7%
Trans Fat0.0g
Polyunsaturated Fat2g
Monounsaturated Fat3g
Cholesterol2mg
1%
Sodium746mg
32%
Total Carbohydrate35g
13%
Dietary Fiber12g
42%
Total Sugars2g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0mcg
0%
Calcium101mg
8%
Iron4mg
23%
Potassium816mg
17%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
35 / 275 g
13%
Fiber
12 / 28 g
42%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
5 g
Insoluble Fiber
7 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
6 / 78 g
8%
Monounsaturated
3 / 31 g
9%
Polyunsaturated
2 / 23 g
9%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
2 / 300 g
1%
Omega 3
1 / 5 g
11%
Omega 6
1 / 19 g
7%
Omega 9
2 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
24%
Leucine
1 / 3 g
25%
Lysine
1 / 2 g
27%
Methionine
0 / 1 g
20%
Phenylalanine
0 / 2 g
19%
Threonine
0 / 1 g
35%
Tryptophan
0 / 0 g
29%
Valine
0 / 2 g
24%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
18%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
0 / 400 mcg
0%
Vitamin A
2 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
14 / 105 mcg
14%
Minerals
Calcium
101 / 1k mg
10%
Copper
0 / 1 mg
43%
Iron
4 / 13 mg
32%
Magnesium
98 / 370 mg
27%
Manganese
1 / 2 mg
38%
Phosphorous
262 / 700 mg
37%
Potassium
816 / 3k mg
27%
Selenium
22 / 55 mcg
40%
Sodium
746 / 2.3k mg
32%
Zinc
2 / 10 mg
17%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
182 g
Caffeine
0 mg
Choline
84 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Restaurant, Latino, black bean soup. USDA Standard Reference, Legacy. Food ID 168068.
  2. 2.Soup, black bean, ready-to-serve. Canadian Nutrient File. Food ID 502148.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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