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 Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
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 Muscle Building
Protein
15.2gSupports muscle building by providing essential protein
Best Ways to Eat Black Beans (Cooked) for Muscle Building
- 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:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
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 Muscle Building Journey
Log Black Beans (Cooked) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Muscle Building goals.
