Adzuki Bean
Black Eyed Pea
Black Bean
Earthy and satisfying, black beans are a staple in many cuisines. They’re a nutrient-dense legume that provides long-lasting energy, supports digestive health, and helps you feel full.
225
1 cup, cooked
(170 grams)
CAL
A
Nutri-Score
High in plant-based protein, rich in fiber, and packed with essential minerals.
Value per 100 grams & per cup (170g):
130 kcal | 230 kcal
Protein
9 grams | 15.5 grams
Fats
0.5 grams | 1 gram
Carbohydrates
20 grams | 35 grams
Fiber
8.5 grams | 15 grams
Vitamins & Nutrients
- Folate (Vitamin B9): Crucial for DNA production and cell repair.
- Iron: Supports oxygen transport and energy metabolism.
- Magnesium: Helps regulate blood pressure and muscle function.
- Polyphenols: Plant compounds with strong antioxidant effects.
Satiety and Feelings
Black beans offer a hearty, filling texture thanks to their high fiber and protein content. They digest slowly, helping to stabilize blood sugar and keep hunger at bay.
What does 100 g look like?
About 1/2 cup cooked black beans, or roughly 4 heaping tablespoons.
What does 2000|2500 calories look like?
About 9 cups cooked black beans — that’s around 1.8 kilograms (4 lbs) or 18 medium servings.
Daily Value per 100 grams %
Did you know?
Black beans are part of the legume family, known for being rich in plant protein and cholesterol-free.
They’re a staple in Latin American diets, often used in dishes like feijoada, burritos, and black bean soup.
Anthocyanins, the same antioxidants found in berries, give black beans their dark color and help fight inflammation.
Eating beans regularly has been linked to better heart health, lower cholesterol, and reduced risk of diabetes.
Black beans are one of the most affordable sources of high-quality nutrition.
Drawbacks ⚠️
- May cause bloating or gas in some individuals due to their high fiber and oligosaccharide content.
- Canned black beans can be high in sodium — rinsing them helps reduce this.
- Contains phytates, which can slightly reduce mineral absorption, though this effect is minimal with a balanced diet.
