Black Beans Nutrition Facts and Health Benefits

Black beans are readily available, inexpensive legumes packed with protein that can be enjoyed as the star of the show, a side dish, or baked into desserts. While black beans are high in carbohydrates, they are in the form of resistant starch and fiber, which are digested slowly and can provide health benefits.

Black beans are also a good source of iron, thiamin, folate, and other micronutrients. Enjoy black beans in a variety of dishes, from burritos to brownies.

Black Beans Nutrition Facts

The following nutrition information is provided by the U.S. Department of Agriculture for 1/2 cup of canned black beans (120g).

Carbs

Black beans are rich in carbohydrates and an excellent source of fiber (both soluble and insoluble). Black beans have slowly digested carbohydrates, resistant starch, and no sugar. This means that the carbohydrates in black beans are slowly converted to glucose, and some are not digested at all.

The glycemic index of food is an indicator of how much it may affect your blood glucose level. The glycemic index of black beans depends on how they are prepared. If you soak and boil black beans, the average glycemic index is 20, which is moderately low. If you cook them with a pressure cooker or use canned beans, the glycemic index is approximately 30, which is also moderately low.

The glycemic load considers both the glycemic index and the serving size. A half-cup of cooked black beans has a glycemic load of 7, which is low.

Fats

Black beans have very little fat, and most of it is polyunsaturated. A 1/2 cup of black beans has 90 milligrams of omega-3 fatty acids and 108 milligrams of omega-6 fatty acids.

Protein

Black beans are protein powerhouses, with 7.3 grams of protein in a 1/2 cup serving. You can enjoy black beans in many dishes to help fulfill your daily protein needs.

Vitamins and Minerals

Black bean nutrition includes being a healthy source of folate. A 1/2 cup provides 73mcg or 18% of the daily value (DV). This nutrient is responsible for producing red blood cells and plays a role in preventing neural tube defects during pregnancy.

Black beans are a good source of iron, providing 2.3 mg or 13% of the DV. Additionally, black beans supply 0.28mg of manganese (12% DV), 42 mg of magnesium (10% DV), and 0.17mg of thiamin (14% DV).

If you're a vegetarian who relies on beans as a source of iron, it is good to know that eating foods with vitamin C, such as citrus fruit and tomatoes, helps increase iron absorption.

Health Benefits

Like other legumes, black beans are a solid source of lean protein. They also have nutritional advantages.

Help Regulate Blood Sugar

Research shows that replacing rapidly digested carbohydrates (such as white rice) with legumes can improve glycemic control in people with diabetes. Resistant starch may even improve insulin sensitivity. 

Improve Digestive Health

Foods high in resistant starch may also act as prebiotics, promoting healthy gut flora. Dried beans have more resistant starch than canned beans.

Provide Helpful Antioxidants

Black beans also contain phytonutrients, mainly polyphenols in the coating. These may be beneficial as antioxidants.

Reduce Risk of Chronic Disease

Studies show that a fiber-rich diet can help maintain weight goals and aid in metabolic health. It can also reduce the risk of heart disease and certain cancers.

Provide Plant-Based Protein

Black beans are a good source of protein, iron, and fatty acids, particularly if you're a vegan or vegetarian who avoids animal proteins.

Allergies

Black bean allergies are not common but can be a concern for people allergic to peanuts or soy (all are legumes).Black beans are closely related to pinto beans, kidney beans, and green beans, so allergies to one may mean you are sensitive to others.

Adverse Effects

Canned black beans (and other types of beans) tend to be high in sodium. Research shows that simply draining and rinsing canned beans can reduce sodium significantly. Draining beans can reduce sodium by up to 36%, whereas rinsing and draining can reduce sodium by 41%. Therefore, if 1/2 cup of canned beans contains about 460 milligrams of sodium, draining and rinsing the beans can reduce sodium to about 271 milligrams.

Most dried black beans need to be soaked in water before use. Soaking softens and rehydrates the beans, reducing cooking time. In addition, soaking helps remove some substances that can cause digestive issues, such as flatulence and gas. Discard the water before cooking your black beans.

While most beans are high in FODMAPs (carbohydrates that can cause digestive symptoms in people with irritable bowel syndrome), recent research shows canned beans are lower in FODMAPs than dried beans.

Varieties of Black Beans

Black beans are a type of kidney beans, and there are many varieties of black beans, too. The most popular variety is black turtle beans.

Dried beans are inexpensive compared to canned beans and are easy to store in bulk. Dried black beans have only 1 milligram of sodium in a 1/2 cup while canned beans have as much as 490 milligrams. Canning also reduces the amount of resistant starch in black beans. The drawback is that dried black beans take longer to prepare.

Storage and Food Safety

When buying dried black beans, look for whole (not cracked or broken), smooth, shiny beans. Tiny holes in dried beans could mean they are infested with insects. Store in a sealed container in a cool, dry place for up to a year. Once cooked, black beans will keep in the refrigerator for four or five days, and in the freezer for up to six months.

How to Prepare Black Beans

You can find uses for black beans in every meal of the day. Beans can be puréed and used as a spread or left whole in soups and chilis. They can even be an addition to baked goods such as brownies to add protein and fiber.

Black beans are nutritious as a side dish, as a sandwich or potato topper, or blended into a dip for vegetables. Add black beans to salads and stews for iron, protein, and fiber. Swap black beans for other types of beans (such as pinto or great northern) in recipes.