Cooked black beans

Legume

Item Rating: 97/100

1 serving (172 grams) contains 227 calories, 15.2 grams of protein, 0.9 grams of fat, and 40.8 grams of carbohydrates.

Nutrition Information

1 cup (229.3g)

Calories		302.7
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.3 mg	0%
Total Carbohydrates		54.4 g	19%
	Dietary Fiber	20.0 g	71%
	Sugars	0.8 g
protein		20.3 g	40%
Vitamin D		0 mcg	0%
Calcium		61.3 mg	4%
Iron		4.8 mg	26%
Potassium		814.7 mg	17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 10 cal (3.5%)

Protein: 81 cal (26.2%)

Carbs: 217 cal (70.3%)

About Cooked black beans

Cooked black beans are a staple legume originating from Latin American cuisine, commonly found in dishes such as soups, stews, and salads. They are small, oval-shaped beans with a black, glossy exterior and a creamy texture when cooked. Nutritionally, black beans are an excellent source of plant-based protein, providing approximately 15 grams per cooked cup. They are also rich in dietary fiber (15 grams per cup), which supports digestion, and micronutrients such as folate, magnesium, and iron. Black beans are naturally low in fat, cholesterol-free, and have a low glycemic index, making them a heart-healthy option for many diets.

Health Benefits

• Rich in folate (64% of the daily value per cup), which supports DNA synthesis and is critical during pregnancy.
• High in dietary fiber, aiding in digestion and promoting a healthy gut microbiome.
• Contains magnesium (30% of the daily value per cup), crucial for muscle and nerve function as well as bone health.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-fodmap, g6pd deficiency

Selection and Storage

Store cooked black beans in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze in individual portions for up to 6 months.

Common Questions About Cooked black beans Nutrition

Are cooked black beans high in protein?

Cooked black beans are a good source of protein, providing about 15 grams of protein per cup (172 grams). While they are not as high in protein as animal-based sources, they are an excellent option for vegetarians and vegans due to their nutritional density.

Can I eat cooked black beans on a keto or low-carb diet?

Cooked black beans are not typically considered keto-friendly due to their carbohydrate content, with around 41 grams of total carbs and 15 grams of fiber per cup. This results in approximately 26 grams of net carbs, which is usually too high for strict keto diets but might fit into some moderate low-carb plans.

What are the health benefits of cooked black beans?

Cooked black beans are rich in fiber, which supports digestive health and helps regulate blood sugar levels. They are also a good source of essential nutrients like folate, magnesium, and potassium, which contribute to heart health and muscle function. Their antioxidant content, including anthocyanins, may also help reduce inflammation.

What is the recommended serving size for cooked black beans?

A typical serving size for cooked black beans is about 1/2 cup, which contains approximately 114 calories, 7.5 grams of protein, 20 grams of carbohydrates, and 0.5 grams of fat. Adjust portion sizes based on your dietary needs and activity level.

How do cooked black beans compare to other types of beans?

Compared to other beans like kidney beans or chickpeas, black beans have slightly lower calories and carbohydrates per serving. They are higher in antioxidants and have a creamy texture, making them ideal for dishes like soups and salads. However, their protein and fiber content are similar to most other beans.

Data Sources & Scientific References