Calorie comparison
Black Beans vs Potato
Per 100 grams, potato is the lighter choice by 55 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 | Potato |
|---|---|---|
| Calories | 132 | 77 |
| Protein | 8.9 g | 2 g |
| Carbs | 24 g | 17 g |
| Fat | 0.5 g | 0.1 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
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 g fat
Frequently asked
Which has more calories, black beans or potato?
Per 100 g, black beans has 132 calories and potato has 77. Potato is lower in calories.
Which has more protein, black beans or potato?
Black Beans has 8.9 g of protein per 100 g; potato has 2 g. Black Beans wins on protein.
Is black beans or potato 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 potato — but portion size matters more than which food you pick.
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