Black Beans
A fiber-and-protein-rich legume with one of the highest antioxidant contents among common beans, concentrated in the dark seed coat.
Gut Health
Heart Health
Energy
Black beans are high in fiber, protein, and folate. They help regulate blood sugar and support digestive health. Use black beans in salads, soups, or veggie burgers.
Black Beans
Per
1 cup, cooked (172g)
Calories
227
Vitamin K
5%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
20%
Magnesium
29%
Potassium
13%
Calcium
4%
Fiber
15.0g
Nutrition Highlights
Fiber, plant protein, folate, antioxidants
Fuhrman ANDI chart, grouped with black-eyed peas, 1 cup
Nutrition Density Score (ANDI Score)
83
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Soak dried beans for several hours before cooking — it shortens cook time and reduces some of the compounds that cause gas.
Absorption Boost
Rice or whole grains — combine for a complete amino acid profile
Vitamin C foods — improves absorption of the beans' non-heme iron
Use Caution If
You have IBS or are FODMAP-sensitive — beans are a common trigger; introduce slowly
You take certain MAOI medications — fermented or aged bean products can be an issue, though fresh-cooked beans are generally fine
Storage
Store dried beans in an airtight container indefinitely; refrigerate cooked beans and use within 4–5 days.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort and regularity
Satiety between meals
Objective
(Quarterly)
Fasting blood glucose
Lipid panel