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  • Nutrition Hub

Black Beans

Black beans deliver 15g of fiber and 15g of protein per cup with barely any sugar, plus the same anthocyanin antioxidants that make blueberries famous.
  • Nutrition Facts

Serving Size: 1 cup cooked (172g)

  • Calories: 227
  • Calories: 227
  • Fiber: 15g
  • Sugar: 0.6g
  • Protein: 15.2g
  • Fat: 0.9g
  • Key Nutrients
Fiber, Folate, Magnesium
  • Key Vitamins
Folate (64% DV), Thiamin (B1) (35% DV), Vitamin E (10% DV), Riboflavin (B2) (8% DV), Pantothenic Acid (B5) (8% DV), Vitamin B6 (7% DV), Vitamin K (5% DV), Niacin (B3) (5% DV)
  • Essential Minerals
Copper (40% DV), Manganese (33% DV), Magnesium (29% DV), Iron (20% DV), Phosphorus (19% DV), Zinc (18% DV), Potassium (13% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
A ceramic bowl of black beans on a white background
A ceramic bowl of black beans on a white background
  • Health Benefits:

    • 15g of fiber per cooked cup with almost no sugar, one of the best fiber-to-sugar ratios of any whole food.

    • The deep black skin carries anthocyanins, the same antioxidant family found in blueberries.

    • A strong source of magnesium, involved in over 300 enzyme reactions including muscle and nerve function.

    • Resistant starch in black beans acts as a prebiotic, feeding beneficial gut bacteria.

    • Bean intake several times weekly is associated with better heart health outcomes across large population studies.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.