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 Metabolic Health
Metabolic health is about how efficiently your body converts food into energy and maintains stable blood sugar levels. A metabolism-focused diet emphasizes whole foods, balanced macros, and nutrient timing to optimize insulin sensitivity and energy production.
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 Metabolic Health
Magnesium
120mgSupports metabolic health by providing essential magnesium
Best Ways to Eat Black Beans (Cooked) for Metabolic 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 building muscle through resistance training - every pound of muscle burns 6-10 calories daily at rest. Combined with a protein-rich diet, this creates a sustainable increase in metabolic rate.
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
Track Your Metabolic Health Journey
Log Black Beans (Cooked) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Metabolic Health goals.
