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Black beans Calories
High 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
B2
0.06mg · 5% DV
B5
0.23mg · 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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black beans Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 4:1
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 calorie total changes with the portion you eat.
How much protein do black beans have?
Black beans contain 8.86 grams of protein per 100 grams. They are therefore a plant-based protein source within the legume group.
Are black beans high in carbohydrates?
Black beans contain 23.71 grams of carbohydrates per 100 grams. The same amount also provides 8.7 grams of fiber.
What is the glycemic index of black beans?
Black beans have a glycemic index of 30. This falls within the low-glycemic-index range.
Are black beans high in fiber?
Yes, black beans provide 8.7 grams of fiber per 100 grams. Their fiber content may help make a meal more filling.
Are black beans good for a diet?
With 132 calories, 8.86 grams of protein, and 8.7 grams of fiber per 100 grams, black beans can fit into a balanced eating plan. Portion size should match your daily energy needs.
Are black beans vegan and vegetarian?
Yes, black beans are compatible with vegan and vegetarian diets. They also fit omnivore, Mediterranean, flexitarian, paleo, and gluten-free eating patterns.
Are black beans gluten-free?
Yes, black beans are compatible with a gluten-free diet. Check the package for added ingredients or cross-contact information when choosing a product.
Are black beans low in fat?
Black beans contain 0.54 grams of fat per 100 grams. This is a very low fat amount.
Are black beans processed foods?
Black beans are classified as minimally processed. This makes them suitable as a staple legume in many eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.