Calorie comparison
Black Beans vs Quinoa
Per 100 grams, quinoa is the lighter choice by 12 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 | Quinoa |
|---|---|---|
| Calories | 132 | 120 |
| Protein | 8.9 g | 4.4 g |
| Carbs | 24 g | 21 g |
| Fat | 0.5 g | 1.9 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
🌾 Quinoa
1 cup cooked (185 g)
222 cal
8.1 g protein · 38.9 g carbs · 3.5 g fat
Frequently asked
Which has more calories, black beans or quinoa?
Per 100 g, black beans has 132 calories and quinoa has 120. Quinoa is lower in calories.
Which has more protein, black beans or quinoa?
Black Beans has 8.9 g of protein per 100 g; quinoa has 4.4 g. Black Beans wins on protein.
Is black beans or quinoa 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 quinoa — but portion size matters more than which food you pick.
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