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Black beans are a very common legume easily found in stores all over the world. They are known for their meaty texture and tough outer shell. This legume makes appearances in many different dishes, throughout many different cultures!
Legumes might not be the most fancy, flashy, or exciting foods out there, but don’t let their humble looks deceive you: this food group is a health-boosting powerhouse! And did you know this food family has a secret power – they can actually make music?! You know…”beans, beans, the musical fruit…”
Legumes are the fruit or seed of plants from the Fabaceae (also called Leguminosae) family, which includes members such as beans, lentils, peas, and peanuts. And while technically, the food family includes immature versions of some beans such as edamame and edible podded peas, those green versions are often lumped with vegetables. Therefore, legumes are generally regarded as pulses—the starchy, dried seeds of legume plants.
Legumes were an important staple food for numerous ancient cultures, and every major civilization has included a legume as part of their food system. Over time, legumes became the centerpiece of a number of iconic national dishes through the Middle East, India, Brazil, Greece, Egypt and many more!
Legumes have been, and are to this day, an important staple food for every major civilization in history!
Along with having a long shelf life and extreme versatility, legumes are a very sneaky way to enhancing the nutrient density of meals as they are among the most nutrient-dense starchy plant foods available. They’re rich in phytonutrients, bioactive peptides, essential micronutrients including a large list of minerals, and resistant starch (a form of fiber)—all of which contribute to their wide-ranging health effects.
Black beans have a meaty, dense texture, and are often used in vegetarian dishes to “beef” up the texture. Mexicans use black beans in burrito filling and Brazilians have a national dish called feijoada where black beans are the star! Cubans also frequently consume these beans, along with Latin American countries like Costa Rica, Nicaragua, Dominican Republic, and the black bean craze even extends down to Venezuela. In reality, this bean is featured in one dish or another throughout the world, even Thailand uses black beans as a key ingredient in a dessert!
Thailand uses black beans as a key ingredient in a dessert, and there are many vegetarian and vegan baking recipes out there using black beans as the base – black bean brownies, anyone?! Yum!
Black beans are used for all kinds of culinary dishes, but interestingly, the boiled water of black beans are also commonly used and eaten as a soup. And if you’re thinking that would be a weird colored soup, you are right? It definitely acquires the black/dark grey tones of the beans when boiled. These soup dishes in Latin America are known as sopa negra or black soup, or sopa de frijoles, bean soup! The uses and limits of black beans know no bounds!
Now that we know the terrific uses and widespread global attraction, let’s “spill the beans” on all of the amazing nutrients found in these little black legumes!
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Nutrivore Score for Black Beans – 446
Black beans have a Nutrivore Score of 446, making them a high nutrient-dense food! Plus, they are a low-fat food; black beans contain 0.6 grams total fat per serving!
Per serving, black beans are a best source (>50% daily value) of polyphenols; an excellent source (20-50% daily value) of copper, dietary fiber, ergothioneine, vitamin B1 (thiamin), and vitamin B9 (folate); and a good source (10-20% daily value) of iron, magnesium, manganese, phosphorus, potassium, protein, vitamin B7 (biotin), and zinc.
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Black Bean Nutrition Facts
One serving of black beans is standardized to 1/5 cup raw or about 39 grams (1.4 ounces). When you cook black beans, they increase in volume: 1 cup raw black beans is roughly equivalent to 2 1/2 cups cooked black beans.
Black Bean Nutrition Facts Per Serving
| Black beans, raw | Nutrivore Score: 446 | Nutrient Density: High |
|---|---|---|
| Serving Size: 1/5 cup raw or 1/2 cup cooked | Protein: 8.4 grams | Net Carbohydrates: 18.3 grams |
| Calories: 133 | Total Fat: 0.6 grams | Dietary Fiber: 6.0 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 0.0 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 351.0 μg | 29% DV |
| Vitamin B2 (Riboflavin) | 75.3 μg | 6% DV |
| Vitamin B3 (Niacin) | 0.8 mg | 5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.4 mg | 7% DV |
| Vitamin B6 (Pyridoxine) | 111.5 μg | 7% DV |
| Vitamin B7 (Biotin) | 3.9 μg | 13% DV |
| Vitamin B9 (Folate) | 173.2 μg | 43% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 0.0 mg | 0% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.1 mg | 1% DV |
| Vitamin K | 2.2 μg | 2% DV |
| Choline | 25.9 mg | 5% DV |
| Myo-Inositol | ~ | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.0 g | 0% DV |
| ALA | 108.4 mg | 7% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 1% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 48.0 mg | 4% DV |
| Copper | 328.0 μg | 36% DV |
| Iodine | ~ | ~ |
| Iron | 2.0 mg | 11% DV |
| Magnesium | 66.7 mg | 16% DV |
| Manganese | 413.4 μg | 18% DV |
| Phosphorus | 137.3 mg | 11% DV |
| Potassium | 578.4 mg | 12% DV |
| Selenium | 1.2 μg | 2% DV |
| Sodium | 2.0 mg | 0% DV |
| Zinc | 1.4 mg | 13% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 0.0 μg | ~ |
| Polyphenols | 2214.0 mg | ~ |
| Phytosterols | 80.0 mg | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | 0.5 mg | ~ |
Black Bean Nutrition Varies With Cooking and Processing
The Nutrivore Score of black beans varies based on method of preparation and processing. Conveniently, canned black beans are available at most grocery stores.
| NUTRIVORE SCORE | |
|---|---|
| Black beans, mature seeds, canned, low sodium | 434 |
| Black beans, mature seeds, cooked, boiled, with salt | 429 |
| Black beans, mature seeds, cooked, boiled, without salt | 429 |
| Black beans, mature seeds, raw | 446 |
Bean Nutrition Varies With Type
There are numerous kinds of beans, ranging in color, flavor, shape, size, texture, and nutrient profile, which means their Nutrivore Scores vary as well. Choose the ones you like best but try incorporating different varieties in your diet to maximize all the nutrition that beans have to offer.
| NUTRIVORE SCORE | |
|---|---|
| Adzuki beans, mature seeds, raw | 5761 |
| Black beans, mature seeds, raw | 446 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 238 |
| Chickpeas (Garbanzo beans), mature seeds, raw | 454 |
| Cranberry (Roman) beans, mature seeds, raw | 2651 |
| Fava beans (Broad beans), mature seeds, raw | 442 |
| Great Northern beans, mature seeds, raw | 419 |
| Kidney beans, red, mature seeds, raw | 413 |
| Lima beans, large, mature seeds, raw | 304 |
| Mung beans, mature seeds, raw | 249 |
| Navy beans, mature seeds, raw | 269 |
| Pinto beans, mature seeds, raw | 390 |
| Soybeans, mature seeds, raw | 326 |
| White beans, mature seeds, raw | 2221 |
Have you “bean” impressed with all of the nutrition in black beans? Maybe your friends will be too!
Health Benefits of Black Bean Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1/5-cup serving of black beans and see how they benefit our health.
Black Beans Provide 2214.0 mg of Polyphenols
Black beans are a best source of polyphenols, providing an impressive 2214.0 mg of polyphenols per 1/5-cup serving!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants—preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
Black Beans Provide 43% DV Vitamin B9 (Folate)
Black beans are an excellent source of vitamin B9 (folate), providing 43% of the daily value per 1/5-cup serving!
Vitamin B9 (folate) is an essential B vitamin that plays roles in blood cell production, the formation of genetic material (including DNA), and cell growth and function. It’s particularly important during pregnancy, when folate demands increase due to the rapid creation of new cells and DNA. Along with helping protect against fetal development problems, folate can support cardiovascular health, potentially protect against certain cancers, and reduce the risk of cognitive and neurological disorders later in life. Learn more about vitamin B9 here.
Black Beans Provide 36% DV Copper
Black beans are also an excellent source of copper, providing 36% of the daily value per 1/5-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Black Beans Provide 29% DV Vitamin B1 (Thiamin)
Black beans are an excellent source of vitamin B1 (thiamin), providing 29% of the daily value per 1/5-cup serving!
Thiamin (sometimes spelled thiamine, and also called vitamin B1) is a water-soluble vitamin. In its active form of thiamin pyrophosphate, it serves as a cofactor for a variety of enzymes involved in carbohydrate and amino acid metabolism, RNA and DNA production, and generating energy for the Krebs cycle. Research suggests vitamin B1 could help prevent blood sugar and insulin increases in people with disordered glucose metabolism, reduce the risk of cataracts, and improve health and mortality outcomes in patients with sepsis. Because aggressive tumors have high thiamin demands, it’s uncertain whether supplementing with thiamin while having cancer is beneficial due to preventing deficiency, or harmful due to providing more fuel for tumor growth. Insufficient thiamin may increase the risk of Alzheimer’s disease, and when chronic, leads to a deficiency disease called beriberi. Learn more about vitamin B1 here.
Black Beans Provide 0.5 mg of Ergothioneine
Black beans are also an excellent source of ergothioneine, providing 0.5 mg of ergothioneine per 1/5-cup serving!
Ergothioneine is a non-proteinogenic amino acid with powerful antioxidant and anti-inflammatory properties shown to mitigate diseases associated with aging, including cardiovascular disease, cancer, liver disease, cataracts, and Alzheimer’s disease. It has been shown to enhance memory, reduce risk of depression, reduce neuroinflammation, and improve sleep. There’s evidence for a role in fetal development, female fertility, and it reduces risk of preeclampsia. Ergothioneine has even been called the “longevity vitamin” since studies show that it reduces all-cause mortality and is associated with longer lifespan.
Black Beans Provide 6.0 g of Fiber
Black beans are an excellent source of dietary fiber, providing 6.0 g of fiber per 1/5-cup serving!
Fiber serves as substrate for the trillions of microbes that inhabit our digestive tracts, collectively referred to as the gut microbiome. Through their metabolism of fiber, these resident microbes benefit us in a whole host of ways, including aiding digestion, vitamin production, detoxification, regulation of cholesterol metabolism, providing resistance to pathogens, immune regulation, neurotransmitter regulation, regulation of gene expression, and more! In fact, every human cell is impacted by the activities of our gut microbes. A healthy gut microbial community is essential for our health. And, the converse is also true: An aberrant gut microbiome has been linked to conditions as wide-ranging as cancer, obesity, diabetes, cardiovascular disease, anxiety, depression, neurodegenerative diseases, autism, autoimmune disease, ulcers, IBD, liver disease, gout, PCOS, osteoporosis, systemic infections, allergies, asthma, and more!
Fiber has other benefits, like regulating peristalsis of the intestines (the rhythmic motion of muscles around the intestines that pushes food through the digestive tract), stimulating the release of the suppression of the hunger hormone ghrelin (so we feel more full), and slowing the absorption of simple sugars into the bloodstream to regulate blood sugar levels and avoid the excess production of insulin. Fiber also binds to various substances in the digestive tract (like hormones, bile salts, cholesterol, and toxins) and, depending on the type of fiber, can facilitate either elimination or reabsorption (for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol), both of which can be extremely beneficial—if not essential—for human health.
The recommended dietary intake for fiber is 14 grams per 1000 kcal, which translates to 28 grams of fiber, if you eat a 2,000 calorie per day diet. However, there are many studies showing greater benefits from even higher levels of intake. Lear more about fiber here.
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How Much Black Beans Should We Eat Per Day?
On average, legumes are the most nutrient-dense starchy plant foods we can choose to eat, thanks to their high fiber content and phytonutrients, all of which result in diverse health benefits!
In epidemiological studies, consumption of legumes is frequently associated with better health and greater longevity. This is attributable to their amazing nutrient-density (especially fiber, vitamins and minerals) and the fact that they’re particularly great for increasing growth of probiotic bacteria in our guts. Across studies, beans have demonstrated a great number of health benefits, likely due to their combination of fiber and phytonutrients. A high consumption of beans is associated with reduced waist size, lower risk of obesity, and lower systolic blood pressure.
A large 2017 meta-analysis showed that all-cause mortality (a general indicator of health and longevity) decreased by 16% with increasing intake of legumes up to 150 grams (3 servings) per day. And, in a 2021 study, eating 3+ servings of legumes per week reduces all-cause mortality by 17% compared to 2 servings per month. Learn more about legumes here.
In animal models, black beans have demonstrated potential anti-cancer properties for colon tumor growth. Black beans are also known to improve gut microbiome composition and metabolic activity.
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cITATIONS
Expand to see all scientific references for this article.
Ey J, Schömig E, Taubert D. Dietary sources and antioxidant effects of ergothioneine. J Agric Food Chem. 2007 Aug 8;55(16):6466-74. doi: 10.1021/jf071328f. Epub 2007 Jul 6. PMID: 17616140.
Fineli Finnish Food Composition Database: Bean, Black Bean, Turtle Bean, Dried
USDA Food Central Database: Beans, black, mature seeds, raw
Watanabe T, Kioka M, Fukushima A, Morimoto M, Sawamura H. Biotin content table of select foods and biotin intake in Japanese. Int J Anal Bio-Sci. 2014. Vol 2(4):109-125.
Yang QQ, Gan RY, Ge YY, Zhang D, Corke H. Polyphenols in Common Beans (Phaseolus vulgaris L.): Chemistry, Analysis, and Factors Affecting Composition. Compr Rev Food Sci Food Saf. 2018 Nov;17(6):1518-1539. doi: 10.1111/1541-4337.12391. Epub 2018 Oct 11. PMID: 33350144.
