Calorie comparison
Black Beans vs Greek Yogurt
Per 100 grams, greek yogurt is the lighter choice by 73 calories, while greek yogurt 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 | Greek Yogurt |
|---|---|---|
| Calories | 132 | 59 |
| Protein | 8.9 g | 10 g |
| Carbs | 24 g | 3.6 g |
| Fat | 0.5 g | 0.4 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
🥛 Greek Yogurt
1 container (170 g)
100 cal
17 g protein · 6.1 g carbs · 0.7 g fat
Frequently asked
Which has more calories, black beans or greek yogurt?
Per 100 g, black beans has 132 calories and greek yogurt has 59. Greek Yogurt is lower in calories.
Which has more protein, black beans or greek yogurt?
Black Beans has 8.9 g of protein per 100 g; greek yogurt has 10 g. Greek Yogurt wins on protein.
Is black beans or greek yogurt 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 greek yogurt — but portion size matters more than which food you pick.
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