Black beans are one of the most complete plant proteins in the supermarket, delivering roughly 21 g of protein and 16 g of fibre per 100 g dry, alongside useful iron, magnesium and folate. That combination is why black beans are a cornerstone of longevity patterns such as the Blue Zone diet and appear in research on heart health, blood sugar control and gut health.
Compounds & anti-nutrients in Black Beans
Per 100 g, Black Beans is a notable dietary source of these active compounds. Tap any to see its full sources map and how to work with it.
- Folate 444 ug 111% DV
- Copper 0.84 mg 93.4% DV
- Dietary Fibre 15.5 g 55.4% DV
- Manganese 1.06 mg 46.1% DV
- Magnesium 171 mg 40.7% DV
- Zinc 3.65 mg 33.2% DV
- Potassium 1,483 mg 31.6% DV
- Phosphorus 352 mg 28.2% DV
- Iron 5.02 mg 27.9% DV
- Choline 66.4 mg 12.1% DV
- Calcium 123 mg 9.5% DV
- Phytates 1,000 mg
- Anthocyanins 44 mg
- Lectins 6 rel.
- FODMAPs 5 g
- Resistant Starch 2.7 g
Why black beans are good for you
Black beans combine protein, fibre and resistant starch in a way that is unusually useful for both glycaemic control and satiety. The fibre is partly soluble, which helps lower LDL cholesterol, and partly insoluble, which feeds beneficial colonic bacteria. They are also one of the better plant sources of non-heme iron, though absorption is improved when they are eaten with vitamin C.
Black beans nutrition at a glance
The label shows the numbers, but the practical message is that black beans are a slow-burning, nutrient-dense staple that works in almost every cuisine. The main quality variable is preparation: dried beans give better texture and fewer additives, but canned beans are convenient if you rinse them well to reduce sodium.
How to buy, store and cook black beans
Choose dried beans with no cracks or insect damage for the best texture, or canned beans with no added sugar or sauce. Store dried beans in a cool, dry place indefinitely. Soak dried beans overnight, discard the soaking water, then simmer until tender — this improves digestibility and reduces antinutrients. Use black beans in chilli, salads, brown rice bowls, or mashed as a burger base with avocado and olive oil. Cooked beans keep in the fridge for 3–4 days and freeze well.
Common questions
Are black beans good for weight loss? Yes — the protein and fibre together promote satiety and stable blood sugar, which helps reduce overall calorie intake without hunger.
Do black beans cause gas? They can, especially if you are not used to high-fibre foods. Soaking, rinsing and gradual intake reduce the effect.
Explore by health goal
Black Beans is one of many foods that support these goals:
