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Black beans Calories
Rich in fiber and plant protein
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
0.24mg · 20% DV
Vitamin E
0.87mg · 6% DV
B2
0.06mg · 5% 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 2
Minimally Processed
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black beans Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Black beans
Black beans — Frequently Asked Questions
How many calories are in black beans?
Black beans provide 132 calories per 100 grams. The total calories increase as the portion size gets larger.
How much protein do black beans have?
Black beans contain 8.9 grams of protein per 100 grams. That makes them a useful legume option for adding protein to meals.
Are black beans high in carbs?
Black beans have 23.7 grams of carbohydrates per 100 grams. Whether that is high depends on your portion and overall diet goals.
Do black beans contain fat?
Yes, but only a very small amount. Black beans contain 0.5 grams of fat per 100 grams.
Are black beans a good source of fiber?
Yes, black beans provide 8.7 grams of fiber per 100 grams. Their fiber content can help make them a more filling legume choice.
What is the glycemic index of black beans?
The glycemic index of black beans is 30. That places them in the low-GI range.
Are black beans good for a diet?
Based on the provided data, black beans fit omnivore, vegetarian, vegan, Mediterranean, flexitarian, gluten-free, and pescatarian eating patterns. Portion size and preparation can still affect how they fit into a specific diet.
Are black beans gluten-free?
Yes, according to the provided information, black beans are suitable for a gluten-free diet. They are a legume option for people avoiding gluten.
Can vegans eat black beans?
Yes, black beans are compatible with vegan and vegetarian diets. They also fit Mediterranean and flexitarian eating patterns.
Are black beans minimally processed?
Yes, black beans are listed as minimally processed. This means they are close to their original food form.
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Nutrition data compiled from USDA FoodData Central and scientific sources.