How much protein is in 4 oz of black beans, cooked?

A 4 oz (113g) serving of black beans, cooked provides 10.1g of protein and 150 calories, along with 26.9g of carbohydrates and 0.6g of fat.

How much black beans, cooked do I need to get 30g of protein?

To get 30 grams of protein from black beans, cooked, you need 11.9 oz (337 grams), which contains approximately 445 calories.

100 grams of black beans, cooked contains 8.9g of protein (132 kcal). One full pound (16 oz / 454g) contains 40.4g of protein (599 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 10.1g Protein (150 kcal)

To hit 30g of protein from black beans, cooked, measure 11.9 oz (337 g) for ~445 calories.

Per 4 oz (113g US)

10.1g P

150 kcal · 26.9g C · 0.6g F

Per 100 Grams

8.9g P

132 kcal · 23.7g C · 0.5g F

Per 1 Pound (16 oz)

40.4g P

599 kcal total

30g Protein Portion

11.9 oz

337g · 445 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	7.9 oz	225 g	297 kcal	53.3g C · 1.1g F
30g Protein	11.9 oz	337 g	445 kcal	79.9g C · 1.7g F
40g Protein	15.8 oz	449 g	593 kcal	106.4g C · 2.2g F
50g Protein	19.8 oz	562 g	742 kcal	133.2g C · 2.8g F