Calorie comparison
Black Beans vs White Bread
Per 100 grams, black beans is the lighter choice by 133 calories, while white bread 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 | White Bread |
|---|---|---|
| Calories | 132 | 265 |
| Protein | 8.9 g | 9 g |
| Carbs | 24 g | 49 g |
| Fat | 0.5 g | 3.2 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
🍞 White Bread
1 slice (28 g)
74 cal
2.5 g protein · 13.7 g carbs · 0.9 g fat
Frequently asked
Which has more calories, black beans or white bread?
Per 100 g, black beans has 132 calories and white bread has 265. Black Beans is lower in calories.
Which has more protein, black beans or white bread?
Black Beans has 8.9 g of protein per 100 g; white bread has 9 g. White Bread wins on protein.
Is black beans or white bread 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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