NutriSeek

Legumes

Black Beans

Rich in FolateRich in FiberRich in CopperRich in Thiamin (B1)

Overview

Why eat black beans?

Black beans are one of the most efficient foods on the plate: a cup delivers 15 g of plant protein and nearly 15 g of fiber for about 227 calories, with almost no fat or sodium. They also carry folate, magnesium, iron and copper, making them a cheap, filling base for bowls, soups and tacos.

Good to know: Cooked from dry without salt, black beans have almost no sodium (about 1 mg per 100 g), while canned versions can be much higher unless you rinse them or buy no-salt-added.

  1. Fiber that fills you up

    One cup provides 14.96 g of fiber, 53% of the Daily Value, which feeds gut bacteria and is linked to steadier blood sugar and lasting fullness.

  2. Plant protein without the fat

    At 15.24 g of protein per cup (30% DV) and under 1 g of fat, black beans support muscle repair while keeping saturated fat negligible.

  3. Folate and minerals

    A cup covers 64% DV for folate, needed for making new cells, plus meaningful magnesium, iron, copper and thiamin for energy metabolism.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in black beans?

Calories

132kcal

Protein

8.9g

Carbs

24g

Fat

0.54g

Fiber

8.7g

Sugars

0.32g

Minerals

  • Calcium27 mg2%
  • Iron2.1 mg12%
  • Magnesium70 mg17%
  • Phosphorus140 mg11%
  • Potassium355 mg8%
  • Sodium1 mg0%
  • Zinc1.1 mg10%
  • Copper0.21 mg23%
  • Selenium1.2 µg2%

Vitamins

  • Vitamin E0.87 mg6%
  • Vitamin K3.3 µg3%
  • Thiamin (B1)0.24 mg20%
  • Riboflavin (B2)0.06 mg5%
  • Niacin (B3)0.51 mg3%
  • Vitamin B60.07 mg4%
  • Folate149 µg37%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Beans, black, mature seeds, cooked, boiled, without salt” (SR Legacy, FDC ID 173735).View the USDA record ↗ (opens in a new tab).