Nutritional Facts and Benefits of Black Beans That Everyone Should Know

Nutritional Facts and Benefits of Black Beans That Everyone Should Know

Black beans are a low-cost, widely available legume that is high in protein and low in fat. In many various ways, they can be enjoyed as a delectable component of a healthful eating plan. There are significant carbs in black beans, and these carbohydrates are in the form of resistant starch and fiber, which are digested slowly and can have beneficial effects on one’s health. One can use black beans in a variety of cuisines, ranging from burritos to brownies. So, if you find yourself wondering, “are black beans healthy for you?” the answer would be a resounding yes!

What are Black Beans?

Black beans, also known as black turtle beans or frijoles negros (which translates to “black beans” in Spanish), are a staple dish for people from all walks of life and ethnic origins. The oval-shaped beans are naturally gluten-free and serve an essential part in vegan and vegetarian diets as a plant-based protein source that is a healthy alternative to meat.

Black beans are available in various formats in grocery stores, including dried, tinned, and pureed. There has been an increase in goods manufactured from black beans during the last few decades. You may be able to get black bean pasta, black bean chips, and black bean flour in your local grocery store, and they will almost certainly be higher in protein, fiber, and iron than other goods that do not contain beans.

Nutritional Facts

When calculating the nutritional value of food, it is necessary to identify the food value after being cooked. So, one can locate the nutrition in a cup of cooked Black beans (approximately 172 grams) to be the following:

Nutrient Amount DRI/DV
molybdenum 129.00 mcg 287 22.7
folate 256.28 mcg 64 5.1
fiber 14.96 g 53 4.2
copper 0.36 mg 40 3.2
vitamin B1 0.42 mg 35 2.8
phosphorus 240.80 mg 34 2.7
manganese 0.76 mg 33 2.6
protein 15.24 g 30 2.4
magnesium 120.40 mg 29 2.3
iron 3.61 mg 20 1.6

Types of Black Beans

Black beans are classified as legumes, which comprise beans, peas, lentils, and peanuts, among other things. Several black beans, including the Blackhawk, Domino, Black Magic, Condor, and Raven. Domino is the most common variety. Black turtle beans are the most common and widely available in grocery shops, both dried and tinned, and various sizes.

Benefits of Black Beans for Your Health

Like all other beans, black beans also have immense health benefits. Some of these include:

1. Beneficial for Gut Health

Black beans include an unusual type of dietary fiber known as resistant starch. Because resistant starches do not degrade in the small intestine, they enter the colon intact. This process results in fermentation by the gut bacteria, which benefits the gut by generating short-chain fatty acids. A healthy stomach is critical for overall wellness.

2. Beneficial for Blood Sugar Control and Diabetes

It’s comforting to know that, unlike other proteins such as chicken or fish, black beans can be included in a diabetes-friendly diet and are likely healthy. Black beans can be an excellent source of fiber for people with diabetes. Beans have a low glycemic index, which can assist in maintaining a healthy blood sugar level. Studies have shown Black beans to considerably reduce post-meal insulin levels, which is beneficial for maintaining a healthy blood sugar level.

3. Beneficial for Heart Health

The dietary fiber in black beans may benefit heart health by assisting in cholesterol reduction. Black beans are an excellent source of dietary protein from plants. You may be wondering why it is necessary to incorporate some plant-based protein. Specific plant-based protein sources, such as black beans, are also cholesterol- and saturated fat-free.

4. Reduces the Risk of Cancer

While there are no miracle anti-cancer foods, black beans may help lower your chance of developing some types of cancer. One study discovered a 26% reduction in the incidence of colon cancer in men who consumed an additional 10 grams of fiber daily. One cup of black beans provides an extra 12 grams of fiber per day. Consuming beans has also been linked to a decreased risk of breast cancer.

5. Assists in Weight Loss

Black beans, which are high in fiber, can help you control your appetite by keeping you fuller for longer. Filling fiber meals, such as black beans, can aid in weight loss or maintenance by reducing calories consumed. Continue reading to learn more about why fiber is helpful for weight loss.

6. Antioxidant Source

Polyphenols found in black beans act as antioxidants. Black beans contain flavonoids, a form of polyphenol. Anthocyanins are a type of flavonoid that contributes to the color of black beans. This is one of the reasons black beans may be helpful in heart health and cancer prevention. Additionally, anthocyanins may help reduce post-meal blood sugar increase, which may benefit patients with diabetes.

Risks of Having Black Beans

Despite the many health benefits, these are some side effects of having black beans:

1. Gas

Beans have long been dubbed “the musical fruit” due to their association with gassiness and stomach pain. While not everyone suffers gas from eating beans, some people avoid them to avoid the melodic toots. If you want to reap the numerous benefits of beans, you may lower your risk of developing gas by eating them more frequently. The digestive tract responds to gas fluctuations in the majority of healthy persons.

2. The Sodium Content in Canned Beans

While cooking with canned beans is handy and quick, many canned black bean products contain sodium to aid in their preservation. You might choose canned black beans that are minimal in sodium or salt. Additionally, you can drain and rinse your can of black beans before use. Another technique to control your salt intake is to soak dry black beans before cooking them. This adds time to the cooking process but is less expensive and gives you more control over the salt.

Difference Between Dried Beans and Canned Beans

Since canned goods can include preservatives and excessive sodium, there is some trepidation about consuming tinned goods. However, it doesn’t matter if you buy them in cans or bulk as long as they’re fresh when it comes to beans. The most important thing is to put them to use. The fact that they are merely sitting on the shelf is counterproductive.

Using a crockpot (toss the black beans in and come back hours later), some claim that the beans have a creamy and delectable texture, much like refried beans or hummus, and they are pretty versatile. Anyone up for some black bean dip?

Can Black Beans be a Good Source of Protein?

Black beans are high in protein, with 7 grams of protein in a half-cup portion of cooked beans. one can use black beans in various meals to help you meet your daily protein requirements.

Those who are vegans or vegetarians and do not consume animal proteins will find that black beans are a decent source of protein, iron, and fatty acids.


How to Store and Select Black Beans?

Where Can I Purchase Black Beans?

Black beans are available in both canned and dry form at the majority of supermarkets. Choose canned beans that are in good condition and do not have rusted, bulging, or damaged cans. You can get dry beans in one-, five-, or ten-pound sacks.

When purchasing in bulk, which is quite economical, buy only what you use in a month. If the bulk bins are open, ensure that they are correctly covered and free of moisture, spoilage, or pests. Tiny pinholes in dried beans indicate that they have been infested by insects and should be avoided. Avoid beans that are shriveled or damaged.

What about storage?

You can store dried black beans in a sealed, airtight container in a cold, dry location for up to a year. Despite their long shelf life, when replenishing your dried bean inventory, avoid mixing fresh beans with any leftover older dried beans. Dried beans of varying ages will cook at different rates, with older beans cooking more slowly. Additionally, it would be best if you stored canned black beans in a dry location. Take care not to dent or bang the can. Once cooked, beans will keep for four to five days in the refrigerator.

Black beans cooked, freeze exceptionally well. You can freeze cooked beans by portioning them into airtight containers and covering them with cooking liquid. You may choose to add a little white wine vinegar as well (about 1 to 1 1/2 tablespoons per pound of dried beans), which can help keep the whole beans from splitting when frozen. While you can freeze cooked black beans for up to six months, their texture becomes dry after three months. To use frozen beans, thaw in the refrigerator overnight or defrost in the microwave.

How to Add Black Beans to Your Diet?

Black beans are available year-round in food stores, dry or tinned. Their rich, almost meaty texture makes them a popular vegetarian protein source.

If you use canned black beans, make sure they are sodium-free and drain and rinse them. When preparing dried black beans, sift them to remove any rocks or other debris that may have gotten into the bag. Wash and soak them for 8-10 hours before cooking for the best flavor and texture.

1. Breakfast

  • Start your day with a breakfast of eggs and black beans.
  • To make a simple taco salad, combine black beans, avocado, onions, lettuce, tomatoes, sharp cheddar cheese, and salsa in a large mixing bowl.

2. Lunch

  • Toss black beans into a mixed green salad for lunch.
  • Cooked black beans, garlic, onion, fresh cilantro, and lime juice blend to make a quick and easy bean dip.
  • Salad with black beans, avocado, and corn

3. Snacks

  • Prepare a snack by mixing black beans with chunks of avocado, lime juice, and sea salt in a medium-sized serving bowl.
  • Burritos can be made using black beans.

4. Dinner

  • Make burrito bowls or tacos for dinner and serve with black beans as an aside.
  • Preparing a hearty black bean soup is as simple as blending cooked black beans with onions, tomatoes, and your preferred seasonings.

Black Beans Recipes to Try

1. Gluten-free egg and black beans tacos


  • One tablespoon skim milk
  • Two corn tortillas
  • 1/4 small avocado, sliced
  • One tablespoon jalapeno, diced
  • 1/4 cup low sodium black beans
  • One tablespoon cilantro
  • olive oil spray
  • Two tablespoons onion, diced
  • One large egg

Total Time: 20 min

Servings: 2 (1 taco each)

How to make

  1. Spray a small nonstick skillet with oil and heat over medium heat. Cook, occasionally turning until the onions and jalapeno are softened, about three minutes. Continue cooking until the black beans are heated thoroughly. Remove skillet from heat and wipe clean.
  2. Reduce to low heat and re-spray the skillet with oil. Whisk the egg and milk together. Pour into pan and cook over medium heat, constantly stirring, until eggs are set.
  3. Heat tortillas in a separate pan over low heat. Distribute the eggs and bean mixture evenly among the tortillas. Avocado and cilantro can be used as garnishes. Serve.

2. Black Bean-Arugula Tostadas With Turmeric Guacamole


  • 4 cups arugula
  • 1/2 cup chopped tomato
  • 1/4 teaspoon red pepper flakes (optional)
  • Four 6-inch whole-grain corn tortillas
  • 1.5 tablespoons olive oil
  • 2 cups canned black beans, rinsed and drained
  • 1/2 cup salsa
  • One medium clove garlic
  • One teaspoon fresh lemon juice
  • 1/4 teaspoon powdered turmeric
  • 1/2 medium avocado, peeled and diced
  • One tablespoon finely chopped red onion
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon salt
  • pinch of ground black pepper

Total Time: 20 min

Servings: 2 (2 tostadas each)

How to make 

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. To make the tortillas crispy, brush two tablespoons of olive oil over both sides of each tortilla before placing them on a baking pan and baking for 10 minutes.
  3. Blend the beans and salsa in a blender until about half of the beans are pureed, and half are chunky for about 30 seconds. If you need to thin the mixture, add one tablespoon at a time of water. If you prefer your beans warm rather than at room temperature, cook them in a microwave-safe dish for 1 minute or until they are well heated through.
  4. In a medium-sized mixing bowl, mash the avocado, red onion, garlic, lemon juice, turmeric, cumin, salt, and pepper until smooth and creamy. Serve immediately.
  5. A big pan with two tablespoons of water and 4 cups of arugula over medium heat should just be barely wilted before removing from the heat.
  6. Assemble your tostada according to package directions. Then, spread the bean and salsa mixture over the cooked tortilla and top with wilted arugula, diced tomato, guacamole, and a sprinkle of a red pepper flake. Serve immediately.

Black beans are a gluten-free, high-protein, high-fiber food rich in essential vitamins, minerals, and antioxidants. They are also low in fat and cholesterol. Because of their adaptability, you can eat black beans at any hour of the day. Consuming black beans can benefit your health in various ways, including assisting with digestion, blood sugar control, cancer risk reduction, and even weight loss. Keep in mind that black beans have a high nutritional content as well as long-term health advantages.

Also Read:

Benefits of Soaked Almonds
Nutrition Facts of Acai Berry
Benefits and Nutritional Value of Mushrooms

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