The Black Fat Per 100g Calculator works out exactly how much fat is in a serving of popular black-colored foods — from black sesame seeds and black walnuts down to black beans, black olives, black rice, black soybeans, black chickpeas, and blackberries. Choose a food, enter your portion size in grams or ounces, and the tool instantly returns the fat content per 100 g, the total fat in your serving, the calories that come from fat, and the share of the recommended daily value for fat.
Because whole foods rarely carry a nutrition label, every entry here uses the same standardized basis — fat per 100 g — the reference unit used by nutrition databases. That makes it easy to compare different black foods fairly and to log portions accurately in an app or food diary.
The calculator is made for macro trackers, keto and low-carb dieters, plant-based eaters, meal preppers, and anyone curious about how much fat their favorite black food really delivers. Reference values are based on USDA FoodData Central averages for the cooked or raw form listed in the dropdown.
⚙️ Black Food Fat Calculator
Pick a black food, enter a serving size, and see the fat per 100 g plus the fat in your exact portion.
How to Use This Tool
Using the calculator takes about ten seconds. Start by picking a black food from the dropdown — each option already shows its fat-per-100 g value, so you can preview which foods are fat-dense before you type anything. Next, enter your serving size in grams or ounces, or tap one of the quick presets (28 g, 50 g, 100 g, 150 g) to fill in a common portion automatically. Press Calculate fat, and the result panel shows four numbers: the total fat in your portion, the reference fat per 100 g, the calories that come from fat, and the percentage of the Daily Value for fat. A small bar visualizes how dense the food is in fat compared with a very high-fat reference — useful when you scan several options side by side. Use the Reset button to clear everything and start a new entry.
Fat Values Behind the Calculator
The reference data are averages for the raw, dried, or cooked forms most people actually eat. If you weigh a portion that was cooked with added oil, remember that the oil contributes extra fat not shown here.
| Black food | Fat per 100 g | Notes |
|---|---|---|
| Black walnuts, dried | 56.6 g | Richest food in this group |
| Black sesame seeds | 49.7 g | Mostly unsaturated fats |
| Black olives, ripe | 10.9 g | High in monounsaturated fat |
| Black soybeans, cooked | 5.4 g | Mature seeds, boiled |
| Black chickpeas, cooked | 2.6 g | Kala chana, boiled |
| Black rice, cooked | 0.9 g | Cooked with water only |
| Black beans, cooked | 0.5 g | Very lean source of protein |
| Blackberries, raw | 0.5 g | Fat mostly in the seeds |
Worked Examples
Example 1 — Black sesame seeds, 30 g. Black sesame seeds are one of the most fat-dense foods in the list, so even a small sprinkle adds up quickly. The portion math: (49.7 g per 100 g × 30 g) / 100 = 14.9 g of fat. That equals about 134 kcal from fat alone (14.9 × 9) and roughly 19% of the 78 g Daily Value for fat. If you track fats closely, weighing sesame seeds instead of eyeballing them makes a real difference.
Example 2 — Black beans, 150 g cooked. Cooked black beans are genuinely low in fat. A 150 g serving gives (0.5 g per 100 g × 150 g) / 100 = 0.8 g of fat — about 7 kcal and barely 1% of the Daily Value. The picture changes if you add a tablespoon of olive oil for flavor; that oil alone introduces roughly 14 g of fat, which your food log should count separately.
🧮 The Math Behind the Calculation
Every result in this tool is built on one simple proportion — the same reference unit used by nutrition databases around the world: fat measured per 100 grams of food.
Fat in portion (g) = (fat per 100 g × portion weight in g) / 100
Calories from fat = grams of fat × 9 kcal/g
% Daily Value = (grams of fat / 78 g) × 100
The 78 g baseline comes from the FDA Daily Value for total fat on a 2,000-calorie diet, as printed on current Nutrition Facts labels. If your own calorie target is higher or lower, the percentage shifts proportionally, but the grams of fat stay the same. When you choose ounces instead of grams, the tool first converts your portion with 1 oz = 28.35 g, then applies the same formula. Because the calculation is a linear proportion, doubling the serving size always doubles the fat — which makes scaling recipes and meal-prep portions straightforward.
Factors Affecting Accuracy
- Raw vs. cooked weight. Rice and beans absorb water during cooking, so 100 g of cooked food contains less dry matter than 100 g of raw food. The tables here use the cooked form where that is what most people eat.
- Added cooking fat. Oil, butter, or dressing adds fat that is not in the base food. Log those separately.
- Natural variation. Fat content varies with cultivar, harvest year, and processing. Averages are great for planning, not for lab-precision analysis.
- Rounding. Foods with roughly 0.5 g per 100 g are shown rounded; the underlying USDA values may be a few tenths lower or higher.
Frequently Asked Questions
Does “black” food mean it is high in fat? Not at all. The name refers to the color of the variety, not its nutrient profile. Black walnuts and black sesame are fat-dense, while black beans, black rice, and blackberries are among the leanest foods in this group.
Are these fats healthy? Most of the fat in sesame seeds, olives, and walnuts is unsaturated. Legumes like black soybeans and chickpeas contribute modest amounts of mostly essential fatty acids, and blackberries supply only a trace. The bigger concern for most people is portion size and added cooking oils, not the natural fat in whole foods.
Can I use this calculator for diet planning? Yes. Because the tool reports grams of fat rather than arbitrary serving units, you can combine it with your favorite tracking app to hit a daily fat target. The FDA explains how label Daily Values are set on its Daily Value reference page. If you also track fats in other seeds and nuts, the chia fat per 100g calculator and hazelnut fat calculator cover two more common ingredients.
Which foods here are best for a low-fat diet? Black beans, black rice, and blackberries are the clear favorites, all under 1 g of fat per 100 g. Black soybeans and black chickpeas are moderate; black sesame and black walnuts should be measured carefully when you are limiting fat.