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)
High plant protein (15g per cup)
Exceptional fiber content (15g per cup, 60% DV)
Exceptional fiber content (15g per cup, 60% DV)
Rich in folate (64% DV) for cell division
Rich in folate (64% DV) for cell division
Very high in iron (20% DV) for oxygen transport
Very high in iron (20% DV) for oxygen transport
Provides magnesium (30% DV) for muscle function
Provides magnesium (30% DV) for muscle function
Low glycemic index (30) for blood sugar control
Low glycemic index (30) for blood sugar control
Contains anthocyanin antioxidants from black color
Contains anthocyanin antioxidants from black color
Resistant starch feeds beneficial gut bacteria
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: 9.4/10Black Beans (Cooked) for Metabolic Health
Low GI (30), very high fiber (15g), resistant starch
Relevance: 9.1/10Black Beans (Cooked) for Heart Health
High fiber, folate (64% DV), magnesium (30% DV), antioxidants
Relevance: 8.9/10Black Beans (Cooked) for Weight Loss
Very high fiber, good protein (15g), resistant starch
Relevance: 8.6/10Black Beans (Cooked) for Longevity
Fiber, antioxidants, plant protein linked to longevity
Relevance: 8.3/10Black Beans (Cooked) for Energy
Complex carbs, iron (20% DV), B vitamins
Relevance: 7.7/10Black Beans (Cooked) for Muscle Building
Good plant protein (15g) but incomplete amino acid profile
Relevance: 6.8/10Black Beans (Cooked) for Health Conditions
See how Black Beans (Cooked) fits into eating patterns for specific health conditions:
Black Beans (Cooked) for Acid Reflux
Black Beans (Cooked) can be part of a balanced diet for Acid Reflux.
NeutralBlack Beans (Cooked) for Anxiety
Black Beans (Cooked) can be part of a balanced diet for Anxiety.
NeutralBlack Beans (Cooked) for Chronic Fatigue
Black Beans (Cooked) can be part of a balanced diet for Chronic Fatigue.
NeutralBlack Beans (Cooked) for Chronic Inflammation
Black Beans (Cooked) can be part of a balanced diet for Chronic Inflammation.
NeutralBlack Beans (Cooked) for High Blood Pressure
Black Beans (Cooked) contains nutrients that can help manage High Blood Pressure.
RecommendedBlack Beans (Cooked) for High Cholesterol
Black Beans (Cooked) contains nutrients that can help manage High Cholesterol.
RecommendedBlack Beans (Cooked) for Histamine Intolerance
Black Beans (Cooked) can be part of a balanced diet for Histamine Intolerance.
NeutralBlack Beans (Cooked) for Insulin Resistance
Black Beans (Cooked) contains nutrients that can help manage Insulin Resistance.
RecommendedBlack Beans (Cooked) for Iron Deficiency
Black Beans (Cooked) contains nutrients that can help manage Iron Deficiency.
RecommendedBlack Beans (Cooked) for Irritable Bowel Syndrome
Black Beans (Cooked) contains nutrients that can help manage Irritable Bowel Syndrome.
RecommendedBlack Beans (Cooked) for Muscle Cramps
Black Beans (Cooked) can be part of a balanced diet for Muscle Cramps.
NeutralBlack Beans (Cooked) for Osteoporosis
Black Beans (Cooked) can be part of a balanced diet for Osteoporosis.
NeutralBlack Beans (Cooked) for Type 2 Diabetes
Black Beans (Cooked) contains nutrients that can help manage Type 2 Diabetes.
RecommendedCompare Black Beans (Cooked) with Other Foods
Side-by-side nutrition comparisons to help you choose:
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.
