Black Beans vs Romaine Lettuce
Side-by-side macro comparison. Black Beans vs Romaine Lettuce per their standard serving sizes.
Black Beans
per 1 cup cooked (172g)
Romaine Lettuce
per 1 cup shredded (47g)
Macro Comparison Table
| Macro | Black Beans | Romaine Lettuce | Difference |
|---|---|---|---|
| Calories | 227 cal | 8 cal | +2738% Black |
| Protein | 15g | 0.6g | +2400% Black |
| Carbs | 41g | 1.5g | +2633% Black |
| Fat | 0.9g | 0.1g | +800% Black |
Differences shown relative to Black Beans. Positive = Black Beans has more.
Quick Take
Black Beans delivers 227 calories per serving with 15g protein, 41g carbs, and 0.9g fat. Romaine Lettuce delivers 8 calories with 0.6g protein, 1.5g carbs, and 0.1g fat. The most meaningful difference: Romaine Lettuce saves 219 calories per serving — meaningful over a week of meals. For protein density per calorie, Romaine Lettuce wins at 30% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Romaine Lettuce gives you 219 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Romaine Lettuce delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Black Beans brings 227 calories — useful when you're chasing a surplus and struggling to eat enough. Black Beans delivers 15g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Romaine Lettuce fits cleanly into keto with only 1.5g carbs. Black Beans at 41g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Black Beans or Romaine Lettuce?
Black Beans has more protein: 15g vs 0.6g per serving. That's a difference of 14.4g.
Which has fewer calories, Black Beans or Romaine Lettuce?
Romaine Lettuce has 8 calories per serving vs 227 calories in Black Beans — a difference of 219 calories.
Is Black Beans or Romaine Lettuce better for keto?
Romaine Lettuce is the better keto choice at 1.5g carbs per serving vs 41g carbs in Black Beans.
Is Black Beans or Romaine Lettuce better for weight loss?
For weight loss, Romaine Lettuce gives you more calorie flexibility (219 cal less per serving). For preserving muscle during a deficit, Romaine Lettuce delivers more protein per calorie. Most people on cuts benefit from Romaine Lettuce.
Which Is Better for Your Goal?
🔥 Weight Loss
Romaine Lettuce
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Black Beans
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Romaine Lettuce
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Black Beans and Romaine Lettuce stack up:
Full Black Beans guide • Full Romaine Lettuce guide • All comparisons