Confused about how many carbs are in black beans, black rice, or blackberries? The Black Carbs Per 100g Calculator takes the guesswork out of carbohydrate counting. Pick a black food from the list, enter your portion size, and instantly see total carbs, fiber, and net carbs — scaled to your serving and also shown per 100 g.
This tool is designed for anyone tracking macros for keto, low-carb, diabetic, or general healthy eating plans. Because fiber is not digested like other carbs, many people find net carbs more useful. The built-in quick-fill presets and ounce-to-gram conversion make logging meals fast, whether you cook from scratch or weigh out a snack.
All values are based on standard USDA-style nutrition data for common cooked and raw forms. Use the reference table in the guide below to compare black foods at a glance.
🖤 Black Carbs Per 100g Calculator
Compare total carbs, fiber, and net carbs for common black foods — scaled to your portion.
Quick Start
Choose a black food from the dropdown, enter the amount you plan to eat, and pick grams or ounces. The calculator automatically scales the nutrition data to your portion. Check the net-carbs box if you want the result to subtract fiber, which is common for keto or low-carb meal planning.
- Use the preset buttons for a quick 50 g, 100 g, or 150 g serving — handy when a recipe calls for 'a cup' or you are eyeballing a side dish.
- Switch the unit to ounces and the tool converts to grams for you (1 oz = 28.35 g), so scale readings work directly.
- Compare several foods by pressing Calculate after each selection; keep the same portion and see which black food fits your carb budget best.
- Toggle the net-carbs checkbox off to see only total carbs and fiber, which is useful if your meal plan counts total carbohydrates instead.
How the Numbers Are Calculated
For each food, the app takes standard values per 100 g and multiplies them by your portion size in grams:
Total carbs in your portion = (carbs per 100 g ÷ 100) × portion grams
Fiber is calculated the same way. Net carbs are then total carbs minus fiber, because fiber is not fully digested and absorbed as glucose. The Daily Value (DV) shown in the results uses the common 275 g reference for a 2,000-calorie diet; this lets you see at a glance how much of a typical daily carb allowance one serving uses up.
Worked Example
Example 1 — Cooked black beans. You serve 150 g of cooked black beans. The reference values are 23.7 g carbs and 8.7 g fiber per 100 g.
- Total carbs: 23.7 × 1.5 = 35.6 g
- Fiber: 8.7 × 1.5 = 13.1 g
- Net carbs: 35.6 − 13.1 = 22.5 g
Example 2 — Blackberries in ounces. You weigh 4 oz of raw blackberries, which is about 113.4 g. Per 100 g they have 9.6 g carbs and 5.3 g fiber.
- Total carbs: 9.6 × 1.134 = 10.9 g
- Fiber: 5.3 × 1.134 = 6.0 g
- Net carbs: 10.9 − 6.0 = 4.9 g
That is a very low-carb fruit option — one reason blackberries are popular on keto plans.
Reference Table: Black Foods Per 100 g
| Food | Total carbs (g) | Fiber (g) | Net carbs (g) |
|---|---|---|---|
| Black beans, cooked | 23.7 | 8.7 | 15.0 |
| Black beans, dry | 62.4 | 15.2 | 47.2 |
| Black rice, cooked | 23.5 | 2.0 | 21.5 |
| Black rice, dry | 72.0 | 5.0 | 67.0 |
| Black lentils, cooked | 20.1 | 7.9 | 12.2 |
| Blackberries, raw | 9.6 | 5.3 | 4.3 |
| Black quinoa, cooked | 21.3 | 2.8 | 18.5 |
| Black chickpeas, cooked | 22.0 | 7.0 | 15.0 |
Notice the dry foods are much higher per 100 g because they contain no cooking water. A dry portion expands roughly 2.5–3× when cooked, so always match your portion state to the correct row when you log a meal.
Common Questions
Is black rice high in carbs?
Cooked black rice has about 23.5 g total carbs per 100 g, similar to white and brown rice. It is not a low-carb food, but it adds anthocyanin antioxidants and a nutty flavor. For a lower-carb meal, pair a smaller rice portion with extra vegetables or protein.
Should I count net carbs or total carbs?
It depends on your plan. Many keto and diabetic meal plans use net carbs. If you are counting for a general balanced diet or for medication dosing, check with your healthcare provider, because some experts recommend total carbs and the difference can matter in larger portions.
Why do cooked and dry values differ so much?
Drying removes water and concentrates nutrients. One cup of cooked black beans weighs about 172 g and delivers around 41 g of total carbs; the same cup made from scratch started with roughly 60–65 g of dry beans, which contain about 39–42 g of carbs. The totals are similar — the per-100 g numbers just look very different.
Are black beans keto-friendly?
In strict keto (under 20–25 g net carbs per day), a full cup of black beans uses most of your daily budget. Smaller portions — like 50–70 g — can fit, especially on modified low-carb plans. Blackberries, by contrast, are much easier to squeeze in.
Tips for Accurate Tracking
- Weigh foods in the state you eat them: cooked for meals, dry for raw ingredients. Mixing the two states is the most common tracking error.
- Use a digital kitchen scale instead of cups. A 'cup' of cooked beans can vary by 10–15% depending on how tightly it is packed.
- Rinse canned black beans before using — this can reduce added sodium, and label values usually refer to drained, not rinsed, product.
- Check package labels for your specific brand; some canned beans include added sugar or seasoning that shifts the carb count.
- If you log in an app, pick the entry that matches your preparation: cooked, boiled; canned; or dry. Serving sizes will then line up correctly.
For more detailed data, browse the USDA FoodData Central database, which offers full nutrient profiles for black beans, black rice, blackberries, and many other foods. You can compare entries by preparation method and serving size directly on the source site.