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Black Beans Calories
High in protein and fiber, low-fat legume
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
0.15mg · 9% 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
0.13g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Black Beans
Black Beans — Frequently Asked Questions
How many calories and how much protein are in black beans?
Black beans provide 132 calories and 8.9 g of protein per 100 g. The same amount contains 8.7 g of fiber.
Do black beans raise blood sugar?
Black beans have a glycemic index of 30, which is considered low. They contain 23.7 g of carbohydrates per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.