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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
15gSupports heart health by providing essential fiber
Potassium
611mgSupports heart health by providing essential potassium
Magnesium
120mgSupports heart health by providing essential magnesium
Best Ways to Eat Black Beans (Cooked) for Heart 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
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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