Calorie comparison
Black Beans vs Sweet Potato
Per 100 grams, sweet potato is the lighter choice by 46 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 | Sweet Potato |
|---|---|---|
| Calories | 132 | 86 |
| Protein | 8.9 g | 1.6 g |
| Carbs | 24 g | 20 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
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, black beans or sweet potato?
Per 100 g, black beans has 132 calories and sweet potato has 86. Sweet Potato is lower in calories.
Which has more protein, black beans or sweet potato?
Black Beans has 8.9 g of protein per 100 g; sweet potato has 1.6 g. Black Beans wins on protein.
Is black beans or sweet 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 sweet potato — but portion size matters more than which food you pick.
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