What are the Nutritional Facts about Black Beans?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Black beans are rich in plant protein and fiber. Learn their nutrition facts, calories, health benefits, and best ways to eat black beans.
Introduction
Black beans, also called black turtle beans, are popular in many global cuisines and are slowly becoming common in Indian kitchens. They are affordable, filling, and packed with protein, fiber, vitamins, and minerals. Let us understand the nutritional facts about black beans and how they support good health.
Nutritional Facts About Black Beans (Per 100 grams, cooked)
| Nutrient | Amount |
|---|---|
| Calories | 132 kcal |
| Carbohydrates | 23.7 g |
| Protein | 8.9 g |
| Fat | 0.5 g |
| Dietary Fiber | 8.7 g |
| Sugar | 0.3 g |
| Iron | 2.1 mg |
| Magnesium | 70 mg |
| Potassium | 355 mg |
| Folate (Vitamin B9) | 149 mcg |
| Calcium | 27 mg |
Health Benefits of Black Beans
1. High in Plant Protein
- Excellent protein source for vegetarians
- Supports muscle repair and growth
- Keeps you full for longer
2. Excellent for Digestive Health
- Very high in dietary fiber
- Helps prevent constipation
- Supports healthy gut bacteria
3. Helps Control Blood Sugar
- Low glycaemic index food
- Slows sugar absorption
- Good choice for people with diabetes (in moderation)
4. Supports Heart Health
- Fiber helps reduce bad cholesterol (LDL)
- Potassium supports healthy blood pressure
5. Supports Weight Loss
- High fiber and protein increase satiety
- Reduces overeating and cravings
Are Black Beans Good for Weight Loss?
Yes, black beans are very good for weight loss.
Why they help:
- High fiber content
- Low fat
- Keeps stomach full for long time
Best way:
Boiled or lightly cooked black beans with vegetables.
Best Ways to Eat Black Beans
- 🥗 Black bean salad
- 🍛 Black bean curry
- 🌮 Wraps and tacos
- 🍲 Soups and stews
- 🍚 Mixed with rice (small portion)
Black Beans vs Chickpeas (Per 100 g, cooked)
| Nutrient | Black Beans | Chickpeas |
|---|---|---|
| Calories | 132 kcal | 164 kcal |
| Protein | 8.9 g | 8.9 g |
| Fiber | 8.7 g | 7.6 g |
| GI | Lower | Moderate |
Who Should Be Careful?
- Excess intake may cause gas or bloating
- Soak beans overnight and cook well
- Start with small portions if digestion is weak
Conclusion
Black beans are a nutrient-dense legume rich in protein, fiber, iron, and folate. When eaten in proper portions and cooked well, black beans support weight loss, digestion, heart health, and blood sugar control. They are a healthy addition to a balanced Indian diet.