Calorie comparison
Black Beans vs Brown Rice
Per 100 grams, brown rice is the lighter choice by 9 calories, while black beans delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Black Beans | Brown Rice |
|---|---|---|
| Calories | 132 | 123 |
| Protein | 8.9 g | 2.7 g |
| Carbs | 24 g | 26 g |
| Fat | 0.5 g | 1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🫘 Black Beans
1 cup cooked (172 g)
227 cal
15.3 g protein · 41.3 g carbs · 0.9 g fat
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
Frequently asked
Which has more calories, black beans or brown rice?
Per 100 g, black beans has 132 calories and brown rice has 123. Brown Rice is lower in calories.
Which has more protein, black beans or brown rice?
Black Beans has 8.9 g of protein per 100 g; brown rice has 2.7 g. Black Beans wins on protein.
Is black beans or brown rice better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward brown rice — but portion size matters more than which food you pick.
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