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Home/Food Benefits/Black Beans
Plant-Based Proteins

What Is Black Beans Good For?

FoodData CentralUpdated 30 March 2026

Black Beans is a plant-based protein source. It is rich in dietary fiber and rich in potassium. Discover the nutritional benefits and how black beans can support your health goals.

Black Beans provides 227 calories, 15.2g protein, 40.8g carbohydrates, and 0.9g fat per cup (172g). It contains 8.7g of dietary fibre per 100g, supporting digestive health.

Key Benefits of Black Beans

  • High in dietary fiber for digestive health
  • Excellent source of protein for muscle building
  • Very low in fat while providing good protein
  • Very low in sugar
  • Contains folate, important for cell growth and development
  • Contains iron (2.1mg per 100g, 12% DV)
  • Rich in potassium for heart health and blood pressure regulation
  • Good source of magnesium for muscle and nerve function
  • Sustainable protein source

Black Beans Is Best For

Digestive healthMuscle recoveryLow-fat dietsBlood sugar managementEnergy and vitalityHeart healthVegetarian/vegan diets

Nutrition Highlights

  • 15g of fiber per serving
  • 15.2g of protein per serving

Things to Consider

  • Higher in carbs — consider portion size for low-carb diets

Complete Nutritional Profile

Per cup (172g)

227

cal

40.8g

carbs

15.2g

protein

0.9g

fat

15g

fiber

Related Foods

365 Organic Unsweetened Almond Milk

29 cal | 1.7g protein

Adzuki Bean

294.4 cal | 17.3g protein

Adzuki Beans

648.1 cal | 39.1g protein

Almond Milk

39.3 cal | 1g protein

Learn More About Black Beans

Is Black Beans Healthy?Calories in Black BeansCarbs in Black BeansProtein in Black BeansFat in Black BeansFiber in Black BeansAll Plant-Based Proteins

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