Black Beans (Cooked) Overview
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.
Why Black Beans (Cooked) Helps With Gut Health
Your gut microbiome—the trillions of bacteria in your digestive tract—influences everything from immunity to mood. Feeding these beneficial bacteria with the right foods is essential for digestive health and overall wellbeing.
Black Beans (Cooked) Nutrition Facts
Per 172g (1 cup cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 227 | — |
| Protein | 15.2g | 30% |
| Total Carbohydrates | 40.8g | 15% |
| Dietary Fiber | 15g | 54% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 3.6mg | 20% |
| magnesium | 120mg | 30% |
| potassium | 611mg | 13% |
| folate | 256mcg | 64% |
| phosphorus | 241mg | 24% |
GI: 30 ()
Key Nutrients in Black Beans (Cooked) for Gut Health
Fiber
15gSupports gut health by providing essential fiber
Best Ways to Eat Black Beans (Cooked) for Gut Health
- 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
Pro Tip:
Start slowly when increasing fiber intake to allow your gut bacteria to adapt. A sudden increase can cause temporary bloating and gas.
Black Beans (Cooked) Health Benefits
- 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
Important Considerations
- May cause gas and bloating due to oligosaccharides
- Contains lectins (destroyed by proper cooking)
- High in FODMAPs - may trigger IBS symptoms
- Purines may affect those with gout
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