How healthy are black beans?
Are black beans healthy? Yes, for most people. Black beans score 69/100 on the HowHealthyIs Score: 100 g provide 132 kcal, 8.7 g fiber and 8.9 g protein. They are one of the highest-fiber foods per portion and a good source of plant protein and magnesium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Black beans rank higher than 69% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber24%
- Protein13%
- Magnesium13%
- Iron9%
- Potassium6%
- Vitamin E4%
- Calcium2%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 70 minus 1 = 70. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in black beans?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 132 kcal | 227 kcal | |
| Protein | 8.9 g | 15 g | 30% |
| Carbohydrates | 24 g | 41 g | 15% |
| Fiber | 8.7 g | 15 g | 53% |
| Sugars | 0.3 g | 0.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.5 g | 0.9 g | 1% |
| Saturated fat | 0.1 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.9 mg | 1.5 mg | 10% |
| Minerals | |||
| Calcium | 27 mg | 46 mg | 4% |
| Iron | 2.1 mg | 3.6 mg | 20% |
| Potassium | 355 mg | 611 mg | 13% |
| Magnesium | 70 mg | 120 mg | 29% |
| Sodium | 1 mg | 1.7 mg | 0% |
Source: USDA FoodData Central, "Beans, black, mature seeds, cooked, boiled, without salt" (FDC 173735). Values rounded.
Why are black beans good for you?
- 15 g fiber in 1 cup cooked, 53% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 15 g protein in 1 cup cooked, 30% of the daily value. Protein contributes to the maintenance of muscle mass.
- 120 mg magnesium in 1 cup cooked, 29% of the daily value. Magnesium contributes to normal muscle function.
Good ways to use them
- Tacos, burritos and bowls
- Soups and veggie burgers
What should you watch out for?
- Canned beans can be salty; rinse them or buy no-salt-added.
Similar foods
Black beans are already one of the most nutrient-dense legumes we cover.