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Black Bean

Legume

Black Bean

A nutrient-dense legume high in plant protein and dietary fiber.

A small, shiny variety of the common bean native to the Americas, widely used in Latin American cuisine and valued for its dense nutrient profile, meaty texture, and earthy flavor.

high-fiber plant protein source

Typical serving · 130g

Common varieties · Domino, Black Magic, T-39, Midnight, Jet Black

90health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Rich in slowly digestible starches and soluble fiber, black beans provide sustained satiety and a moderate glycemic response. Their macronutrient profile features a high protein-to-carbohydrate ratio for a plant food, with minimal fat. Minimal processing preserves resistant starch that feeds gut microbiota.

Varieties: Domino · Black Magic · T-39 · Midnight · Jet Black

#blackbeans#legumes#plantprotein#highfiber#lowglycemic#resistantstarch#guthealth#veganprotein#complexcarbs

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

132kcal

Density 1.32 kcal/g

Protein

8.86g

Carbs

23.58g

Fat

0.54g

Fiber

8.69g

Sugar

0.32 g

Sodium

1 mg

Potassium

355 mg

Glycemic index

30

Glycemic load

7

Water content

65.5%

Standout compounds

Nutrient highlights

  • Fiber

    high

    Promotes satiety and feeds gut bacteria

  • Folate

    high

    Supports cell division and DNA synthesis

  • Iron

    moderate

    Essential for oxygen transport in blood

  • Magnesium

    moderate

    Supports muscle and nerve function

  • Resistant Starch

    high

    Ferments in the gut to produce short-chain fatty acids

Wellness map

Health scores & processing

Weight loss
85
Satiety
90
Blood sugar
90
Gut health
95
Heart health
90
Fitness
80
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

Minimally processed · Whole food

Dried or canned black beans with no additives are minimally processed whole foods. Canned versions with added salt or preservatives fall into processing group 3.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Black beans are generally very safe. Raw beans contain phytohaemagglutinin, which is neutralized by boiling. Canned beans may contain BPA from linings or excess sodium.

90safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • BPA from can linings
  • phytic acid

Safer choices

Dried beans or low-sodium BPA-free canned beans.

Prep tips

Rinse canned beans thoroughly to remove excess sodium and starch. Soak dried beans before cooking to reduce phytic acid and improve digestibility.

BPA in can linings is a minor concern; choosing BPA-free cans or dried beans mitigates this.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High fiber and protein content drastically increase satiety, making it easier to maintain a calorie deficit.

  2. Blood sugar

    Low glycemic index and high fiber slow glucose absorption, preventing blood sugar spikes.

  3. Fitness & energy

    Provides slow-releasing complex carbohydrates ideal for sustained energy, though not ideal for rapid post-workout glycogen replenishment.

  4. Gut health

    Abundant soluble fiber and resistant starch promote a diverse and healthy gut microbiome.

  5. Processing quality

    Whole food with minimal processing when cooked from dried or canned without additives.

  6. Food safety

    Safe when properly cooked; raw beans are toxic. Watch for sodium in canned varieties.

  7. Common mistakes

    Eating canned beans without rinsing them, which adds unnecessary sodium. Failing to cook raw beans thoroughly.

  8. Best preparation

    Soak dried beans overnight, discard water, and boil until tender. Simmer with aromatics for flavor without added fat.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • High-volume low-calorie eating

    Their high fiber and water content create physical fullness without excess calories.

  • Plant-based meal prep

    Excellent base for vegan bowls, tacos, and soups providing essential protein and iron.

  • Blood sugar stabilization

    Pairing with grains slows carbohydrate digestion and prevents glucose spikes.

Balance sheet

Pros & cons

Upsides

  • Excellent source of dietary fiber
  • High in plant-based protein
  • Low glycemic index stabilizes blood sugar
  • Rich in antioxidants like anthocyanins
  • Very affordable and shelf-stable
  • Promotes healthy gut microbiome

Trade-offs

  • High in oligosaccharides causing gas and bloating
  • Not suitable for strict low-carb or keto diets
  • Contain phytic acid which can inhibit mineral absorption
  • Canned versions often high in sodium

Fit check

Who is it for?

Great match

  • plant-based diets
  • blood sugar management
  • high-volume eating
  • budget-friendly meal prep

Consider alternatives

  • strict ketogenic diets
  • FODMAP-sensitive individuals
  • acute digestive issues requiring low-fiber diets

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Black Bean

    This food

    Black Bean

    VS95% alike
    Pinto Beans

    Compare with

    Pinto Beans

    Black beans offer slightly more fiber and a lower glycemic impact than pinto beans, while both are excellent plant proteins.

    Black beans offer slightly more fiber and a lower glycemic impact than pinto beans, making them marginally better for weight loss, while both are excellent plant proteins.

  • Black Bean

    This food

    Black Bean

    VS90% alike
    Kidney Beans

    Compare with

    Kidney Beans

    Black beans and kidney beans are nutritionally similar, but black beans have a slightly lower glycemic index and more skin antioxidants.

    Black beans and kidney beans are nutritionally similar, but black beans have a slightly lower glycemic index and more skin antioxidants.

    Black Bean vs Kidney Beans
  • Black Bean

    This food

    Black Bean

    VS85% alike
    Chickpeas

    Compare with

    Chickpeas

    Black beans are lower in calories and higher in fiber than chickpeas, making them better for satiety and weight loss, while chickpeas offer slightly more protein.

    Black beans are lower in calories and higher in fiber than chickpeas, making them better for satiety and weight loss, while chickpeas offer slightly more protein.

    Black Bean vs Chickpeas
  • Black Bean

    This food

    Black Bean

    VS80% alike
    Lentils

    Compare with

    Lentils

    Lentils cook faster and offer slightly more protein, while black beans provide more resistant starch for gut health; lentils win slightly for weight loss and fitness.

    Lentils cook faster and offer slightly more protein, while black beans provide more resistant starch for gut health; lentils win slightly for weight loss and fitness.

    Black Bean vs Lentils
  • Black Bean

    This food

    Black Bean

    VS70% alike
    Edamame

    Compare with

    Edamame

    Edamame is a lower-carb, higher-protein alternative to black beans, making it better for blood sugar control and muscle gain, while black beans offer more fiber.

    Edamame is a lower-carb, higher-protein alternative to black beans, making it better for blood sugar control and muscle gain, while black beans offer more fiber.

    Black Bean vs Edamame
  • Black Bean

    This food

    Black Bean

    VS75% alike
    Black-eyed Peas

    Compare with

    Black-eyed Peas

    Black beans provide more fiber and antioxidants than black-eyed peas, making them superior for blood sugar control and satiety.

    Black beans provide more fiber and antioxidants than black-eyed peas, making them superior for blood sugar control and satiety.

    Black Bean vs Black-eyed Peas
  • Black Bean

    This food

    Black Bean

    VS85% alike
    Navy Beans

    Compare with

    Navy Beans

    Navy beans are slightly lower in calories and higher in fiber than black beans, making them marginally better for weight loss, but both are excellent choices.

    Navy beans are slightly lower in calories and higher in fiber than black beans, making them marginally better for weight loss, but both are excellent choices.

  • Black Bean

    This food

    Black Bean

    VS60% alike
    Quinoa

    Compare with

    Quinoa

    Black beans are lower in calories and higher in fiber than quinoa, making them better for satiety, while quinoa provides a complete protein profile.

    Black beans are lower in calories and higher in fiber than quinoa, making them better for satiety, while quinoa provides a complete protein profile.

    Black Bean vs Quinoa
  • Black Bean

    This food

    Black Bean

    VS40% alike
    Brown Rice

    Compare with

    Brown Rice

    Black beans vastly outperform brown rice in protein and fiber, making them far superior for satiety, blood sugar control, and weight loss.

    Black beans vastly outperform brown rice in protein and fiber, making them far superior for satiety, blood sugar control, and weight loss.

    Black Bean vs Brown Rice
  • Black Bean

    This food

    Black Bean

    VS65% alike
    Black Soybeans

    Compare with

    Black Soybeans

    Black soybeans are lower in carbs and much higher in protein than black beans, making them better for keto diets and blood sugar, while black beans are higher in fiber.

    Black soybeans are lower in carbs and much higher in protein than black beans, making them better for keto diets and blood sugar, while black beans are higher in fiber.

    Black Bean vs Black Soybeans

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are black beans good for weight loss?

    Yes, black beans are excellent for weight loss. They are high in protein and fiber, which promote fullness and help control appetite, reducing overall calorie intake.

  • Can diabetics eat black beans?

    Yes, black beans are highly recommended for diabetes. They have a low glycemic index and are packed with fiber, which slows down sugar absorption and prevents blood glucose spikes.

  • Are black beans a complete protein?

    No, black beans are not a complete protein on their own as they are low in methionine. Pairing them with grains like rice or quinoa provides all essential amino acids.

  • Do black beans make you gain weight?

    Black beans are unlikely to cause weight gain when eaten in appropriate portions. Their high fiber content actually aids in weight management by keeping you full longer.

  • Are canned black beans healthy?

    Canned black beans are convenient and retain most of their nutrients. However, they can be high in sodium. Rinsing them thoroughly before eating removes up to 40% of the added sodium.

  • Why do black beans cause gas?

    Black beans contain oligosaccharides, a type of complex sugar that the human body cannot fully digest. Gut bacteria ferment these sugars, producing gas. Soaking dried beans before cooking can significantly reduce this effect.

  • Are black beans keto-friendly?

    No, black beans are generally not considered keto-friendly. They contain around 24g of carbohydrates per 100g, which can easily exceed the strict carb limits required for ketosis.

  • How much protein is in a cup of black beans?

    One cup of cooked black beans contains approximately 15 grams of protein, making them an excellent plant-based protein source.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

95

Food safety

90

Comparisons