Black Beans Nutrition Facts

Unlocking the Power of Black Beans: Nutrition Facts and Benefits

Black Beans Nutrition Facts

The Mighty Black Beans: A Nutritional Powerhouse

When it comes to versatile and nutritious legumes, black beans are the true champions. These small, shiny legumes are packed with essential nutrients that can boost your overall health. From protein and fiber to vitamins and minerals, black beans offer a wide range of benefits.

Nutrition Facts

Let’s dive into the nutrition facts of black beans:

  • One cup (172 grams) of cooked black beans contains:
  • Calories: 227
  • Protein: 15 grams
  • Fat: 0.9 grams
  • Carbohydrates: 41 grams
  • Fiber: 15 grams
  • Vitamin K: 11% of the Daily Value (DV)
  • Folate: 64% of the DV
  • Manganese: 38% of the DV
  • Magnesium: 30% of the DV
  • Iron: 20% of the DV

As you can see, black beans are low in fat and calories but high in protein and fiber. This makes them an excellent choice for those looking to maintain a healthy weight or build muscle.

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Health Benefits

Black beans offer numerous health benefits:

  • Heart Health: The high fiber content in black beans helps lower cholesterol levels and reduce the risk of heart disease.
  • Weight Management: The combination of protein and fiber in black beans keeps you feeling full for longer, aiding in weight loss or maintenance.
  • Blood Sugar Control: The fiber and protein in black beans help regulate blood sugar levels, making them a great choice for diabetics.
  • Digestive Health: The fiber in black beans promotes a healthy digestive system and prevents constipation.
  • Antioxidant Power: Black beans are rich in antioxidants, which protect against cell damage and reduce the risk of chronic diseases.
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Delicious Ways to Enjoy Black Beans

Now that you know the incredible nutritional value and health benefits of black beans, it’s time to incorporate them into your diet. Here are some delicious ways to enjoy black beans:

  • Black Bean Salad: Toss cooked black beans with diced tomatoes, red onions, bell peppers, and a zesty lime dressing.
  • Black Bean Soup: Simmer black beans with onions, garlic, and spices for a comforting and nutritious soup.
  • Black Bean Tacos: Fill taco shells with seasoned black beans, avocado slices, salsa, and a sprinkle of cheese.
  • Black Bean Burgers: Mash black beans with breadcrumbs, onions, and spices to create a flavorful vegetarian burger patty.
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With these mouthwatering recipes, you can enjoy the goodness of black beans while tantalizing your taste buds.


Black beans are not only delicious but also incredibly nutritious. Their impressive nutrient profile makes them a valuable addition to any diet. Whether you’re looking to improve heart health, manage your weight, or enhance your overall well-being, black beans are a fantastic choice. So, start incorporating black beans into your meals and reap the benefits of this nutritional powerhouse.