FoodScore
0/ 100
Goodlegume· 100 g

Black Beans Canned

Canned black beans score well at 62/100, primarily due to their status as a minimally processed whole food and a good source of plant-based protein.

  • This food scores 62/100, indicating it is a good nutritional choice.
  • Provides 6.91g of protein per 100g, contributing to daily protein needs.
  • It is a minimally processed whole food, classified as NOVA 1.
  • Contains 217.9mg of sodium per 100g, which is a moderate amount.
  • Offers 1.69mg of iron per 100g, meeting 9% of the Daily Value.
  • Scores -8 points above the legume category average (70/100 across 46 foods).
Fiber
0g
0% of Daily Value
Protein
6.91g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
217.9mg
9% of Daily Value
+
What it brings to the table
Protein (6.9g)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Canned black beans achieve a FoodScore of 62 out of 100, placing them in the 'Good' category. The primary driver for this favorable score is their classification as a minimally processed whole food (NOVA 1), which contributes a significant +10 points. This means they retain most of their natural nutritional integrity without extensive processing. Additionally, the protein content of 6.91g per 100g earns a +2 bonus, supporting muscle health and satiety. While they offer beneficial minerals like iron (9% DV) and magnesium (8% DV), these amounts are not high enough to trigger additional bonuses under the scoring system. There are no penalties applied to canned black beans, as they contain 0g of saturated fat, 0g of added sugar, and a moderate sodium level of 217.9mg per 100g, which falls below the threshold for a penalty. To achieve a higher score, the product would need to have a higher fiber content, as the current 0g of fiber per 100g does not contribute to a bonus, or a lower sodium content if it were to be considered for a 'low sodium' bonus.

Health benefits

What the nutrients in black beans canned actually do for you, grounded in established dietary science.

Supports Heart Health

Black beans can contribute to heart health due to their nutrient profile. They are naturally low in saturated fat, with 0g per 100g, which is beneficial for maintaining healthy cholesterol levels. The presence of potassium (253.1mg per 100g, 5% DV) and magnesium (32.54mg per 100g, 8% DV) also plays a role in blood pressure regulation. Dietary guidelines emphasize the importance of reducing saturated fat intake and increasing potassium-rich foods to support cardiovascular function. While canned black beans contain some sodium, rinsing them can help reduce this amount, further benefiting heart health.

Aids in Muscle Maintenance

Black beans are a valuable source of plant-based protein, providing 6.91g per 100g. Protein is essential for the repair and growth of muscle tissue, making black beans a good option for individuals looking to maintain or build muscle mass, especially those following vegetarian or vegan diets. The NIH recommends adequate protein intake for overall bodily function and muscle protein synthesis. Combining black beans with other plant protein sources throughout the day can ensure a complete amino acid profile. This protein content also contributes to satiety, which can be helpful for weight management.

Contributes to Iron Intake

Black beans are a source of iron, offering 1.69mg per 100g, which accounts for 9% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body and plays a vital role in energy production. Adequate iron intake is important to prevent iron deficiency and support overall vitality. While plant-based iron (non-heme iron) is absorbed differently than animal-based iron, consuming black beans with a source of vitamin C can significantly enhance iron absorption. This makes them a beneficial component of a balanced diet, particularly for those at risk of iron deficiency.

Supports Mineral Balance

Beyond iron, black beans contribute to overall mineral balance with notable amounts of magnesium and zinc. Magnesium, at 32.54mg per 100g (8% DV), is involved in over 300 enzymatic reactions, including those related to nerve and muscle function, and bone health. Zinc, providing 0.74mg per 100g (7% DV), is essential for immune function and wound healing. These minerals are often under-consumed in typical American diets, making black beans a simple way to boost intake. Regular consumption of such mineral-rich foods is key for maintaining various bodily processes.

How to eat it

Canned black beans are a versatile and convenient staple in many US diets, prized for their mild flavor and creamy texture. They are commonly used in a wide array of dishes, from traditional Latin American cuisine to modern plant-based meals. Their ease of preparation makes them an excellent choice for quick and nutritious additions to any meal, often serving as a hearty base or a protein-rich component.

Always rinse canned black beans thoroughly under cold water before use to reduce their sodium content and remove excess starch.
Incorporate black beans into salads, soups, stews, or as a filling for tacos and burritos to boost protein and mineral intake.
Mash black beans with spices like cumin and chili powder to create a flavorful spread for sandwiches or a dip for vegetables.
Combine black beans with whole grains like brown rice or quinoa to create a complete protein meal and enhance satiety.
Things to keep in mind

For most healthy adults, canned black beans are safe to consume in normal serving sizes and do not present widely documented cautions. Individuals with a sensitivity to legumes may experience mild gastrointestinal discomfort, such as gas or bloating, though this is uncommon with properly prepared beans. There are no significant known allergy concerns specific to black beans beyond general legume allergies. People on very low sodium diets should be mindful of the sodium content, even after rinsing, and opt for 'no salt added' varieties if available.

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Reader questions
Are canned black beans healthy?
Yes, canned black beans are considered a healthy food choice, scoring 62/100 on FoodScore. They are a minimally processed whole food (NOVA 1) and provide beneficial nutrients like protein, iron, and magnesium. Rinsing them before use can further enhance their health profile by reducing sodium.
Are canned black beans good for weight loss?
Canned black beans can be beneficial for weight loss due to their protein content (6.91g per 100g), which contributes to satiety and helps you feel full longer. Their relatively low calorie density also makes them a smart addition to meals aimed at managing weight. They can help reduce overall calorie intake by replacing less nutritious, higher-calorie ingredients.
Are canned black beans ultra-processed?
No, canned black beans are not ultra-processed. They are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they retain most of their natural nutritional properties and do not contain additives or ingredients typically found in ultra-processed foods.
How should I prepare canned black beans?
The simplest preparation involves rinsing them thoroughly under cold water to remove excess sodium and starches. After rinsing, they can be heated and seasoned, or added directly to dishes like salads, soups, or stews. They are ready to eat straight from the can once rinsed.
What can I use as a substitute for black beans?
Good substitutes for black beans, offering similar nutritional benefits and culinary uses, include other canned legumes like kidney beans, pinto beans, or cannellini beans. These alternatives also provide plant-based protein and various minerals, fitting well into similar recipes.
Do canned black beans contain a lot of sodium?
Canned black beans contain 217.9mg of sodium per 100g. While this is a moderate amount, it can be significantly reduced by thoroughly rinsing the beans before consumption. For those monitoring sodium intake closely, 'no salt added' varieties are also available.
Are canned black beans a good source of protein?
Yes, canned black beans are considered a good source of plant-based protein, providing 6.91g per 100g serving. This makes them an excellent option for vegetarians, vegans, or anyone looking to increase their intake of protein from non-animal sources. Protein is vital for muscle repair and overall body function.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2644285)Updated 2026-04-20