Calorie comparison
Black Beans vs Salmon
Per 100 grams, black beans is the lighter choice by 74 calories, while salmon 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 | Salmon |
|---|---|---|
| Calories | 132 | 206 |
| Protein | 8.9 g | 22 g |
| Carbs | 24 g | 0 g |
| Fat | 0.5 g | 13 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
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 g fat
Frequently asked
Which has more calories, black beans or salmon?
Per 100 g, black beans has 132 calories and salmon has 206. Black Beans is lower in calories.
Which has more protein, black beans or salmon?
Black Beans has 8.9 g of protein per 100 g; salmon has 22 g. Salmon wins on protein.
Is black beans or salmon 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 black beans — but portion size matters more than which food you pick.
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