Are black beans good for weight loss?

Yes, black beans can be beneficial for weight loss. They are high in fiber (8.7g per cup) and protein (8.9g per cup), which help promote satiety and can reduce overall calorie intake.

Are black beans good for diabetes?

Black beans are a good choice for individuals with diabetes. Their high fiber content helps regulate blood sugar levels, and they are a whole food with no added sugars.

Are black beans ultra-processed?

No, cooked black beans are not ultra-processed. They fall under NOVA Class 1, meaning they are an unprocessed or minimally processed whole food.

Are black beans a good source of protein?

Yes, black beans are a good source of protein, providing 8.9 grams per cup. This makes them a valuable plant-based protein option for various dietary patterns.

legume · Serving 1 cup cooked

Black beans (cooked)

Cooked black beans score a very good 85/100. This is due to high fiber and protein content, a rich micronutrient profile, and being an unprocessed whole food.

Very good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Fiber (8.7g)+11
Protein (8.9g)+4
Micronutrients (Iron, Magnesium, Phosphorus, Zinc, Folate)+10
Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	132 kcal	—
Total fat	0.5 g	1%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	8.7 g	31%
Protein	8.9 g	18%
Added sugar	0 g	0%
Sodium	1 mg	0%
Potassium	355 mg	8%
Calcium	27 mg	2%
Iron	2.1 mg	12%
Magnesium	70 mg	17%
Phosphorus	140 mg	11%
Zinc	1.1 mg	10%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	37 %	37%
Riboflavin	0 %	0%
Omega-3	0 g	—

Frequently asked questions

Are black beans good for weight loss?: Yes, black beans can be beneficial for weight loss. They are high in fiber (8.7g per cup) and protein (8.9g per cup), which help promote satiety and can reduce overall calorie intake.
Are black beans good for diabetes?: Black beans are a good choice for individuals with diabetes. Their high fiber content helps regulate blood sugar levels, and they are a whole food with no added sugars.
Are black beans ultra-processed?: No, cooked black beans are not ultra-processed. They fall under NOVA Class 1, meaning they are an unprocessed or minimally processed whole food.
Are black beans a good source of protein?: Yes, black beans are a good source of protein, providing 8.9 grams per cup. This makes them a valuable plant-based protein option for various dietary patterns.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.