Gut Health
Black Beans
A fiber-and-protein-rich legume with one of the highest antioxidant contents among common beans, concentrated in the dark seed coat.
Heart Health
Gut Health
Energy
Serving
1 cup, cooked (172g)
Calories Per Serving
227
Key nutrients
Fiber, plant protein, folate, antioxidants
Nutrient density
83
Why it’s worth eating
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.
What you may notice
Digestive comfort and regularity
Satiety between meals
Markers worth tracking
Fasting blood glucose
Lipid panel
How to eat it
Soak dried beans for several hours before cooking, it shortens cook time and reduces some of the compounds that cause gas.
Pairs well with
Rice or whole grains, combine for a complete amino acid profile
Vitamin C foods, improves absorption of the beans' non-heme iron
Storage
Store dried beans in an airtight container indefinitely; refrigerate cooked beans and use within 4-5 days.
The numbers, per 1 cup, cooked (172g)
5%
Vitamin K
0%
Vitamin A
0%
Vitamin C
4%
Calcium
20%
Iron
29%
Magnesium
13%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
15.0g
Beans, black, mature, cooked (FDC 173735)
Evidence
A
Highest-quality evidence in the legume group, from pooled RCT meta-analyses rather than bean-specific trials. High heterogeneity (I2=80%) and Pulse Canada co-funding. Effect sizes derive from pooled pulse meta-analyses, not black-bean-specific trials.
Study dose vs. serving
Median 130 g/day (about half to three-quarters cup cooked) lowered LDL 0.17 mmol/L (~5%). Glycemic trials averaged 152 g/day. Realistic serving, though the CMAJ authors note most North Americans would need to more than double current intake.
Ha V, Sievenpiper JL, de Souza RJ, et al. CMAJ. 2014;186(8):E252-262. DOI 10.1503/cmaj.131727. 26 RCTs, n=1037. Co-funded by Pulse Canada.
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
Details
Type
Fats
Season
Pantry, year-round
Forms
Dried, canned
Price
Budget
Bioactive
Resistant starch, soluble fibre, anthocyanins in the seed coat
Heat stable
Yes - cook-and-cool forms resistant starch
Watch
Canned versions carry added sodium; rinsing removes a substantial fraction.
Reliability
4 / 5
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