Calorie comparison
Black Beans vs White Rice
Per 100 grams, white rice is the lighter choice by 2 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 | White Rice |
|---|---|---|
| Calories | 132 | 130 |
| Protein | 8.9 g | 2.7 g |
| Carbs | 24 g | 28 g |
| Fat | 0.5 g | 0.3 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 Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, black beans or white rice?
Per 100 g, black beans has 132 calories and white rice has 130. White Rice is lower in calories.
Which has more protein, black beans or white rice?
Black Beans has 8.9 g of protein per 100 g; white rice has 2.7 g. Black Beans wins on protein.
Is black beans or white rice 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 white rice — but portion size matters more than which food you pick.
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