What is Black Beans (Cooked)?

Black beans are nutritional powerhouses packed with protein, fiber, and antioxidants. Their deep color comes from anthocyanins that provide potent antioxidant protection. Black beans support heart health, blood sugar control, digestive health, and provide sustained energy from complex carbohydrates.

Key Highlights

High plant protein (15g per cup)
Exceptional fiber content (15g per cup, 60% DV)
Rich in folate (64% DV) for cell division
Very high in iron (20% DV) for oxygen transport
Provides magnesium (30% DV) for muscle function
Low glycemic index (30) for blood sugar control
Contains anthocyanin antioxidants from black color
Resistant starch feeds beneficial gut bacteria

Black Beans (Cooked) Nutrition Facts

Nutrition values per 172 g (172g)

Nutrient	Amount	% Daily Value*
Calories	227	-
Total Fat	0g	0%
Saturated Fat	0g	0%
Cholesterol	mg	0%
Sodium	mg	0%
Total Carbohydrates	40.8g	15%
Dietary Fiber	15g	54%
Sugars	0g	-
Protein	15.2g	30%
Vitamins
Folate	256mcg	64%
Minerals
Iron	3.6mg	20%
Magnesium	120mg	30%
Potassium	611mg	13%
Phosphorus	241mg	24%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Health Benefits of Black Beans (Cooked)

High plant protein (15g per cup)

Exceptional fiber content (15g per cup, 60% DV)

Rich in folate (64% DV) for cell division

Very high in iron (20% DV) for oxygen transport

Provides magnesium (30% DV) for muscle function

Low glycemic index (30) for blood sugar control

Contains anthocyanin antioxidants from black color

Resistant starch feeds beneficial gut bacteria

Black Beans (Cooked) for Your Health Goals

Discover how Black Beans (Cooked) can support your specific nutrition and health goals:

🦠

Black Beans (Cooked) for Gut Health

Exceptional fiber (15g, 60% DV), resistant starch

Relevance: 9.4/10

🎯

Black Beans (Cooked) for Metabolic Health

Low GI (30), very high fiber (15g), resistant starch

Relevance: 9.1/10

❤️

Black Beans (Cooked) for Heart Health

High fiber, folate (64% DV), magnesium (30% DV), antioxidants

Relevance: 8.9/10

⚖️

Black Beans (Cooked) for Weight Loss

Very high fiber, good protein (15g), resistant starch

Relevance: 8.6/10

🌿

Black Beans (Cooked) for Longevity

Fiber, antioxidants, plant protein linked to longevity

Relevance: 8.3/10

🎯

Black Beans (Cooked) for Energy

Complex carbs, iron (20% DV), B vitamins

Relevance: 7.7/10

💪

Black Beans (Cooked) for Muscle Building

Good plant protein (15g) but incomplete amino acid profile

Relevance: 6.8/10

How to Select & Store Black Beans (Cooked)

🏠 Storage Tips

Store dried beans in airtight container for up to 1 year
Cooked beans keep refrigerated for 5 days or frozen for 3 months
Soak dried beans overnight to reduce cooking time and improve digestibility

Best Ways to Eat Black Beans (Cooked)

Quick Recipe Ideas

Use in tacos, burritos, and Mexican dishes
Make black bean soup with spices
Add to salads for protein and fiber
Mash for vegetarian burgers or dips
Mix with rice for complete protein
Roast for crispy high-protein snack

Track Black Beans (Cooked) in Your Diet

Use Nutrivio to log Black Beans (Cooked) and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.