Black beans are a nutritional powerhouse that has anchored Latin American and Caribbean diets for over seven thousand years. At 132 kcal per 100 g (cooked), they pack 8.9 g of protein, 23.7 g of carbohydrates, and a standout 8.7 g of fiber — roughly 35 % of the daily value, the highest among commonly consumed beans. Only 0.5 g of fat and a negligible 0.3 g of sugar keep the macronutrient profile clean, while 65.7 g of water ensures a creamy, tender texture when properly cooked. That fiber-protein combination makes black beans one of the most satiating foods available, keeping blood sugar stable for hours after a meal.
Folate is impressive at 149 mcg per 100 g (about 37 % DV), supporting DNA synthesis and prenatal health. Magnesium (70 mg, roughly 17 % DV) is notably high, aiding muscle relaxation, sleep quality, and over 300 enzymatic reactions. Iron (2.1 mg) supports oxygen transport. Thiamin (0.244 mg, about 20 % DV) helps convert carbohydrates into energy. Potassium (355 mg) regulates blood pressure and fluid balance. Phosphorus (140 mg) contributes to bone structure and ATP production. Zinc (1.12 mg) strengthens immune function. Manganese (0.44 mg) and copper (0.209 mg) activate metabolic and antioxidant enzymes. Vitamin B6 (0.069 mg) supports neurotransmitter synthesis. The anthocyanins in the black seed coat — the same pigments found in blueberries — give black beans their color and provide antioxidant activity that white or pinto beans simply cannot match.
Soak dried black beans for 8 to 12 hours and cook in fresh water for 60 to 90 minutes. Unlike lentils, black beans genuinely benefit from overnight soaking — it reduces cook time by nearly half and breaks down oligosaccharides responsible for gas. Do not add salt until the last 15 minutes of cooking; early salting toughens the skins. For Cuban-style black beans, sauté onion, garlic, and cumin in olive oil, add cooked beans and a splash of vinegar, and simmer until thick and fragrant. Canned black beans are perfectly nutritious — just drain and rinse to remove up to 40 % of the added sodium. Mash and season for refried black beans, blend into brownies for a high-fiber, fudgy texture (seriously), or toss into grain bowls with avocado, corn, and lime. Cooked beans freeze beautifully in their liquid for up to six months.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 132 kcal | 227 kcal |
| Protein | 8.9 g | 15.3 g |
| Fat | 0.5 g | 0.9 g |
| Carbohydrates | 23.7 g | 40.8 g |
| Fiber | 8.7 g | 15.0 g |
| Sugar | 0.3 g | 0.5 g |
| Water | 65.7 g | 113.0 g |
| Vitamins & Minerals | ||
| Calcium | 27 mg | 2% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 140 mg | 11% |
| Potassium | 355 mg | 8% |
| Zinc | 1.12 mg | 10% |
| Copper | 0.209 mg | 23% |
| Manganese | 0.44 mg | 19% |
| Iron | 2.1 mg | 12% |
| Folate | 149 µg | 37% |
| Thiamin (B1) | 0.244 mg | 20% |
| Vitamin B6 | 0.069 mg | 4% |
| Serving | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| 100 g | 132 kcal | 8.9 g | 0.5 g | 23.7 g |
| 1 cup cooked (172 g) | 227 kcal | 15.3 g | 0.9 g | 40.8 g |
| Food | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Black Beans (cooked) | 132 kcal | 8.9 g | 0.5 g | 23.7 g |
| Tofu | 76 kcal | 8.1 g | 4.8 g | 1.9 g |
| Lentils (cooked) | 116 kcal | 9 g | 0.4 g | 20.1 g |
| Egg | 155 kcal | 12.6 g | 11.3 g | 1.1 g |
| Chickpeas (cooked) | 164 kcal | 8.9 g | 2.6 g | 27.4 g |
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