黑豆（煮熟）热量与蛋白质（每100克）Black beans, boiled: calories & protein per 100 g
数据Data: USDA FoodData Central #173735 (SR Legacy) — “Beans, black, mature seeds, cooked, boiled, without salt”. 图片Photo: Sanjay Acharya, CC BY-SA 3.0 · 版权credits
黑豆（煮熟）不同重量的热量Black beans, boiled by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 66 | 4.5 | 11.9 | 0.3 |
| 100 g | 132 | 8.9 | 23.7 | 0.5 |
| 150 g | 198 | 13.4 | 35.6 | 0.8 |
| 200 g | 264 | 17.8 | 47.4 | 1 |
鱼、禽、蛋和瘦肉建议平均每天 120–200 g，优先选择鱼和禽；大豆制品是优质植物蛋白。 在本站 23 种肉蛋豆中，黑豆（煮熟）的热量由低到高排第 8 位。
Aim for an average 120–200 g/day of fish, poultry, eggs and lean meat, favouring fish and poultry; soy foods are good plant protein. Among the 23 protein foods on this site, black beans, boiled ranks #8 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 毛豆Edamame | 121 | 11.9 | 9.8 |
| 罗非鱼（熟）Tilapia, cooked | 128 | 26.1 | 20.4 |
| 黑豆（煮熟）Black beans, boiled | 132 | 8.9 | 6.7 |
| 猪里脊（烤）Pork tenderloin, roasted | 143 | 26.2 | 18.3 |
| 老豆腐（北豆腐）Tofu, firm | 144 | 17.3 | 12 |
常见问题FAQ
100克黑豆（煮熟）多少热量？How many calories in 100 g of black beans, boiled?
约 132 千卡（kcal），蛋白质 8.9 g、碳水化合物 23.7 g、脂肪 0.5 g（USDA FDC 173735）。
About 132 kcal, with 8.9 g protein, 23.7 g carbohydrate and 0.5 g fat (USDA FDC 173735).
黑豆（煮熟）的蛋白质含量高吗？Is black beans, boiled high in protein?
每 100 kcal 约含 6.7 g 蛋白质，属于中等蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 6.7 g protein per 100 kcal — moderate protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃黑豆（煮熟）吗？Can I eat black beans, boiled while losing weight?
可以，关键是份量和全天总热量。150 g 约 198 kcal，约占 1800 kcal 目标的 11%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 g is about 198 kcal, roughly 11% of an 1,800 kcal target. Log it to see whether the meal stays in range.