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Black Beans Calories
Plant protein, fiber, iron and magnesium source
CALORIES
GI
POTASSIUM
FIBER
Black Beans Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
23.7g
· 70%
Protein
8.9g
· 26%
Fat
0.5g
· 4%
Fiber
8.7g
Black Beans Vitamins & Minerals
Vitamins
Folate
149µg · 37% DV
B1
0.21mg · 18% DV
B6
0.13mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
140mg · 20% DV
Magnesium
70mg · 17% DV
Iron
2mg · 11% DV
Potassium ⭐
355mg · 10% DV
Black Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black Beans Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Beans Contain Allergens?
No known major allergens
Which Diets Is Black Beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Beans Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 4.7:1
Above the ideal 4:1 (4.7:1).
Foods Similar to Black Beans
Black Beans — Frequently Asked Questions
How many calories are in black beans?
Black beans provide 132 calories per 100 g.
How much protein do black beans have?
Black beans contain 8.9 g of protein per 100 g. They can contribute plant protein to a meal.
Are black beans high in carbohydrates?
Black beans contain 23.7 g of carbohydrates per 100 g. The same amount also provides 8.7 g of fiber.
Are black beans a good source of fiber?
Yes. Black beans provide 8.7 g of fiber per 100 g, making them a fiber-rich legume choice.
What is the glycemic index of black beans?
Black beans have a glycemic index of 30. This is considered a low glycemic index value.
Are black beans good for a diet?
Black beans provide 132 calories, 8.9 g of protein, and 8.7 g of fiber per 100 g. They can fit into a diet when included in an appropriate portion.
Are black beans vegan and vegetarian?
Yes, black beans are suitable for vegan and vegetarian diets. They are also compatible with omnivore, Mediterranean, flexitarian, Paleo, and gluten-free eating patterns.
Are black beans gluten-free?
Yes, black beans are compatible with a gluten-free diet. They are classified as an unprocessed legume.
Are black beans low in fat?
Yes. Black beans contain 0.5 g of fat per 100 g, so they are naturally very low in fat.
Do black beans keep you full?
With 8.7 g of fiber and 8.9 g of protein per 100 g, black beans can support fullness. How filling a meal feels also depends on portion size and the other foods eaten with them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.