Black beans score an impressive 85/100, largely due to their high fiber content and status as a minimally processed whole food, making them an excellent choice for a balanced diet.
A 100g serving of black beans provides 8.7g of fiber, contributing significantly to daily needs.
Black beans are a minimally processed (NOVA 1) whole food, free from added sugars and unhealthy fats.
With 8.86g of protein per 100g, black beans are a good source of plant-based protein.
They offer notable micronutrients, including 37% DV of Folate and 12% DV of Iron.
At only 1mg of sodium per 100g, they are naturally very low in sodium.
Scores +15 points above the legume category average (70/100 across 46 foods).
Black beans achieve a high FoodScore of 85/100, primarily driven by their excellent nutritional profile. A significant bonus comes from their high fiber content, with 8.7 grams per 100g serving, which is nearly a third of the daily recommended intake for adults. This contributes +11 points to their score. They also receive a +4 bonus for their plant-based protein, supplying 8.86 grams per 100g. Furthermore, black beans are rich in several key micronutrients, including Folate (37% DV), Iron (12% DV), and Magnesium (17% DV), collectively earning an additional +10 points. As a minimally processed whole food (NOVA class 1), they receive a substantial +10 bonus, indicating their natural and unrefined state. The absence of added sugars, trans fats, and very low sodium (1mg) prevents any penalties. To score even higher, black beans would need to provide a wider array of micronutrients in higher percentages or contain beneficial fats like omega-3s, but their current profile is exceptionally strong.
Health benefits
What the nutrients in black beans actually do for you, grounded in established dietary science.
Supports Heart Health
Black beans are beneficial for cardiovascular health due to their low saturated fat content and high fiber. A 100g serving contains only 0.14g of saturated fat, which is well within dietary recommendations for limiting unhealthy fats. The 8.7g of fiber, particularly soluble fiber, can help reduce LDL cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption. Additionally, black beans provide 355mg of potassium and 70mg of magnesium, both minerals important for maintaining healthy blood pressure. Regular consumption of fiber-rich foods like black beans is emphasized by dietary guidelines for a healthy heart.
Aids Blood Sugar Management
The high fiber content in black beans makes them an excellent food for blood sugar control. The 8.7g of fiber per 100g helps slow down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood glucose levels after eating. This can be particularly beneficial for individuals managing diabetes or those aiming to prevent it. Black beans also have a low glycemic index, further supporting stable blood sugar. Their status as a minimally processed food (NOVA 1) means they are free from added sugars, which are a major contributor to blood sugar spikes.
Promotes Gut Health
Black beans are a powerhouse for gut health due to their significant fiber content. The 8.7g of fiber per 100g serves as a prebiotic, feeding beneficial bacteria in the colon and promoting a diverse and healthy gut microbiome. A robust gut microbiome is linked to improved digestion, nutrient absorption, and overall well-being. Regular intake of dietary fiber helps maintain bowel regularity and can prevent constipation. Including black beans in your diet is a simple way to support a thriving digestive system.
Contributes to Weight Management
Black beans can be a valuable component of a weight management strategy due to their combination of fiber and protein. The 8.7g of fiber and 8.86g of protein per 100g contribute to satiety, helping you feel full and satisfied for longer periods after meals. This can reduce overall calorie intake by curbing overeating and snacking. With only 132 calories per 100g, black beans are a nutrient-dense food that provides substantial volume and nutrients without excessive calories, making them an excellent choice for those aiming to manage their weight.
Supports Muscle and Energy
Black beans provide essential nutrients that support muscle function and energy levels. With 8.86g of protein per 100g, they contribute to the daily protein needs required for muscle repair and growth, especially important for those on a plant-based diet. They are also a good source of iron, providing 2.1mg (12% DV) per 100g, which is crucial for oxygen transport in the blood and preventing iron-deficiency fatigue. The magnesium content (70mg, 17% DV) further supports muscle and nerve function, as well as energy production within cells, making them a beneficial food for active individuals.
Black beans score an impressive 85/100, largely due to their high fiber content and status as a minimally processed whole food, making them an excellent choice for a balanced diet.
How to eat it
Black beans are a versatile and affordable staple in many cuisines, particularly in Latin American and Caribbean dishes, and are increasingly popular in US diets. They are commonly enjoyed in soups, stews, salads, and as a side dish. Their mild, earthy flavor and creamy texture make them an excellent addition to a variety of meals, providing both bulk and nutrition. A typical serving size is around 1/2 cup (about 90g-100g) of cooked beans.
For convenience, use canned black beans, but rinse them thoroughly under cold water to reduce sodium content by up to 40%.
Incorporate black beans into soups, stews, and chili for added fiber and protein, enhancing satiety and nutrient density.
Mash cooked black beans to create a base for vegetarian burgers or dips, offering a healthy alternative to processed options.
Combine black beans with whole grains like brown rice or quinoa to create a complete protein meal, ensuring you get all essential amino acids.
Store cooked black beans in an airtight container in the refrigerator for up to 3-4 days, or freeze for longer storage to have them readily available for quick meals.
Things to keep in mind
For most healthy adults, black beans are safe to consume in normal serving sizes and have no widely documented severe cautions. However, due to their high fiber content, some individuals may experience gastrointestinal discomfort such as gas, bloating, or abdominal cramps, especially if they are not accustomed to a high-fiber diet. Gradually increasing intake can help the digestive system adjust. Individuals with specific medical conditions, such as irritable bowel syndrome (IBS), might find that black beans, which contain FODMAPs, could trigger symptoms. It's always advisable to consult a healthcare professional if you have concerns about dietary changes.
Reader questions
Are black beans healthy?
Yes, black beans are very healthy. They score an 85/100 on FoodScore, indicating an excellent nutritional profile. They are rich in fiber (8.7g per 100g), plant-based protein (8.86g per 100g), and essential micronutrients like Folate and Iron. Their status as a minimally processed whole food also contributes to their health benefits.
Are black beans good for weight loss?
Black beans can be very beneficial for weight loss. Their high fiber (8.7g) and protein (8.86g) content promote satiety, helping you feel full longer and potentially reducing overall calorie intake. They are also relatively low in calories (132 per 100g) while being nutrient-dense, making them a smart choice for managing weight.
Are black beans ultra-processed?
No, black beans are not ultra-processed. They are classified as NOVA class 1, meaning they are unprocessed or minimally processed foods. This indicates they are in their natural state or have undergone minimal processing like drying or canning, without the addition of unhealthy fats, sugars, or artificial ingredients.
How should I cook dried black beans?
To cook dried black beans, first rinse them thoroughly. Soaking them overnight can reduce cooking time and improve digestibility, though it's not strictly necessary. Drain the soaked beans, then combine them with fresh water (about 3 cups of water per 1 cup of beans) and simmer until tender, typically 60-90 minutes. Do not add salt until the beans are cooked, as it can toughen their skins.
What can I use as a substitute for black beans?
If you need a substitute for black beans, similar legumes like kidney beans, pinto beans, or cannellini beans can often be used. They offer comparable nutritional profiles in terms of fiber and protein and have similar textures. Lentils can also be a good substitute, especially in soups and stews, though they cook faster and have a slightly different texture.
Do black beans cause gas?
Due to their high fiber content, particularly certain types of carbohydrates called oligosaccharides, black beans can cause gas for some individuals. This is a normal part of the digestive process as gut bacteria ferment these fibers. Soaking and thoroughly cooking beans, and gradually increasing your intake, can help minimize gas and bloating.
Are black beans good for managing diabetes?
Yes, black beans are an excellent food for managing diabetes. Their high fiber content (8.7g per 100g) helps to slow down glucose absorption, leading to more stable blood sugar levels. They also have a low glycemic index and contain no added sugars, making them a beneficial choice for individuals looking to control their blood glucose.