Black Beans: Health Benefits, Nutrition Facts, and How to Prepare Them

Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.

Everything you need to know about black beans

Like other legumes, such as peanuts, peas, and lentils, black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals that benefit human health.

Black beans are classified as legumes. Also known as turtle beans because of their hard, shell-like appearance, black beans are, in fact, the edible seeds of the plant.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.

It provides a nutritional profile of the black bean and an in-depth look at its possible health benefits, how to incorporate black beans into your diet, and any potential health risks of consuming black beans.

Fast facts on black beans

Here are some key points about black beans. More detail and supporting information is in the main article.

• Among other benefits, black beans may help strengthen bones.
• Black beans contain quercetin and saponins which can protect the heart.
• Black beans contain around 114 kilocalories per half-cup.

The potential health benefits of black beans include:

1) Maintaining healthy bones

The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.

Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints.

Roughly 99 percent of the body’s calcium supply, 60 percent of its magnesium, and 80 percent of its phosphorus stores are contained in bone. This means it is extremely important to get enough of these nutrients from the diet.

2) Lowering blood pressure

Maintaining a low sodium intake is essential for keeping blood pressure at a normal level. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

Be sure to purchase low sodium canned options and still drain and rinse to further reduce sodium content.

3) Managing diabetes

Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. Additionally, people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup, or 172 grams (g), of cooked black beans contributes 15 g of fiber.

The United States Food and Drug Administration (FDA) recommends 25 g of fiber per day based on a 2,000-calorie diet. This may vary depending on overall intake of calories.

4) Warding off heart disease

The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol.

Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.

5) Preventing cancer

Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumor growth rates.

Saponins prevent cancer cells from multiplying and spreading throughout the body.

Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.

Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

6) Healthy digestion

Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.

7) Weight loss

Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase the sense of fullness after eating and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake.

Many studies have suggested that increasing consumption of plant foods like black beans decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

According to the National Nutrient Database one-half cup (86g) of cooked black beans contains approximately:

• Energy: 114 kilocalories
• Protein: 7.62 g
• Fat: 0.46 g
• Carbohydrate: 20.39 g
• Fiber: 7.5 g
• Sugars: 0.28 g
• Calcium: 23 milligrams (mg)
• Iron: 1.81 mg
• Magnesium: 60 mg
• Phosphorus: 120 mg
• Potassium: 305 mg
• Sodium: 1 mg
• Zinc: 0.96 mg
• Thiamin: 0.21 mg
• Niacin: 0.434 mg
• Folate: 128 msg
• Vitamin K: 2.8 mg

Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.

As with many beans and legumes, black beans contain starch, a form of complex carbohydrate. Starch acts as a “slow burn” energy store that is slowly digested by the body, preventing a spike in blood sugar levels.

Black beans are available year-round and are often found in grocery stores either dried and packaged or canned. They have a dense, almost meaty texture that makes them a popular source of protein in vegetarian dishes.

If you are using canned black beans, be sure to select those with no added sodium and to drain and rinse them.

When preparing dried black beans, it is important to sort them, picking out any small rocks or other debris that may have wound up in the package. Wash and soak them in water for at least 8 to 10 hours before cooking to achieve optimum flavor and texture.

You can tell they are finished soaking when you can split them easily between your fingers. Soaking dried legumes reduces the amount of time needed to cook them, and also helps remove some of the oligosaccharides that cause gastrointestinal distress. Soaking beans for longer periods can help to reduce phytates, which may reduce mineral absorption.

Share on Pinterest Mix black beans with vegetables, cheese, and salsa to create a delicious taco salad.

• Make a hearty black bean soup by blending cooked black beans with onions, tomatoes, and your favorite spices
• Add black beans to burritos
• Blend cooked black beans with garlic, onion, fresh cilantro, and lime juice for a quick and easy bean dip
• Mix black beans, onions, lettuce, tomatoes, avocado, sharp cheddar cheese, and salsa together for a simple taco salad

Try these healthy recipes using black beans:

• Black bean burgers with chipotle mango guacamole
• Poblano chilaquiles
• Veggie fajitas
• Healthy two-grain southwest salad
• Heart-healthy chipotle chili

Black Beans: Health Benefits, Nutrition Facts, and How to Prepare Them

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 0%
• Iron 11%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 6%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 0%

Black beans have been a staple of North American diets for at least 7,000 years. Known as Phaseolus vulgaris in scientific circles, they’re also called “turtle beans” in English and frijoles negros in Spanish.

Black beans have a satisfying texture and mildly sweet flavor. They’re also incredibly healthy, providing multiple vital nutrients with minimal fat and sugar.

Health Benefits

The antioxidants, fiber, protein, and carbohydrates in black beans make them nutritionally powerful. A diet rich in beans can reduce your risk of several serious medical conditions and help your body to process calories more effectively.

Blood Sugar Regulation

Unlike many other foods that are high in carbohydrates, black beans don’t cause a spike in blood sugar. Studies have actually found the opposite. When people eat black beans with rice, their blood sugar levels tend to be lower than if they only ate rice. For people with diabetes, adding beans to a healthy diet can improve blood sugar control while reducing heart disease risk.

Cancer Prevention

Research has shown that a diet rich in beans may help to reduce your risk of certain cancers, including those of the stomach, kidney, and colon. Early studies on animals show that beans might also help to fight the growth of breast cancer tumors, but more studies on humans are needed.

The antioxidants in black beans can help to protect your eyes against age-related macular degeneration and cataracts. A major research project by the National Eye Institute showed that when people at high risk of advanced macular degeneration took high doses of antioxidants, their risk of the condition decreased by 25%. Antioxidants also reduced vision loss in the same high-risk group by 19%.

Studies show that eating beans can lower the total amount of cholesterol and levels of “bad” cholesterol in your blood. This may reduce your risk of developing heart disease. One study showed that eating a single serving of dried beans per day can reduce the risk of heart attack by up to 38%.

Surveys have shown that people who eat beans regularly may weigh less and have smaller waists. In one study, a group of obese men who ate mostly beans and other legumes lost more weight and had larger decreases in “bad” cholesterol compared to men following other types of diets.

Scientists believe that these effects come from beans’ high levels of protein, fiber, and slow-digesting carbohydrates. These can all help your body to feel fuller for longer and absorb nutrients better.

Nutrition

Black beans are rich in antioxidants, which can protect the cells in your body and reduce your risk of conditions like heart disease and cancer. Black beans provide you with the following vitamins and minerals:

Nutrients per Serving

One serving of cooked black beans (1/2 cup) contains:

• Calories: 114
• Protein: 8 grams
• Fat: 0 grams
• Carbohydrates: 20 grams
• Fiber: 7 grams
• Sugar: 0 grams

Things to Watch Out For

Black beans can be high in carbohydrates, so they may not be ideal for people following a low-carb diet. They also contain some difficult-to-digest compounds that can cause gas and intestinal discomfort if you eat too many.

How to Prepare Black Beans

To get all the health benefits of black beans, start with dry beans rather than canned. Rinse the beans thoroughly with cold water and soak them. Soaking is an important step for preventing intestinal gas.

The best method is the “hot soak.” Add 10 cups of cold water to every 2 cups of beans. Bring the water to a boil and leave it at a rolling boil for one to three minutes.

Next, take the pot off the heat and let it stand for 4 hours. After you drain and rinse the beans, they’re ready to cook.

Try using your beans to make one of these dishes:

• Bean and cheese quesadilla
• Bean enchilada
• Black bean burrito
• Turkey and bean chili
• Black bean and fruit salsa
• Bean-stuffed bell peppers

Show Sources

Advances in Nutrition: “Pulse Consumption, Satiety, and Weight Management.”

American Optometric Association: “Antioxidants & Age-Related Eye Disease.”

Cancer Causes Control: “Legume intake and the risk of cancer: a multisite case-control study in Uruguay.”

Carcinogenesis: “Cell signaling pathways associated with a reduction in mammary cancer burden by a dietary common bean.”

ESHA Research, Inc., Salem, Oregon.

International Journal of Food Sciences and Nutrition: “Glycaemic response in normal subjects to five different legumes commonly used in the Philippines.”

Journal of the American College of Nutrition: “Bean Consumption Is Associated with Greater Nutrient Intake, Reduced Systolic Blood Pressure, Lower Body Weight, and a Smaller Waist Circumference in Adults: Results from the National Health and Nutrition Examination Survey 1999-2002.”

The Journal of the American Medical Association: “Effect of Legumes as Part of a Low Glycemic Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus.”

Journal of Medicinal Food: “Legume-, Fish-, or High-Protein-Based Hypocaloric Diets: Effects on Weight Loss and Mitochondrial Oxidation in Obese Men.”

The Journal of Nutrition: “Decreased Consumption of Dried Mature Beans Is Positively Associated with Urbanization and Nonfatal Acute Myocardial Infarction.”

Michigan State University MSU Extension: “Black beans and rice history and fun facts.”

North Dakota State University Publications: “All About Beans Nutrition, Health Benefits, Preparation and Use in Menus.”

Nutrition Journal: “Bean and rice meals reduce postprandial glycemic response in adults with type 2 diabetes: a cross-over study.”

Nutrition, Metabolism & Cardiovascular Diseases: “Non-Soy Legume Consumption Lowers Cholesterol Levels: A Meta-Analysis of Randomized Controlled Trials.”

ESHA Research, Inc., Salem, Oregon.

World’s Healthiest Foods: What’s New and Beneficial About Black Beans.”