Food guide

Black Beans

A legume providing fibre, plant protein and a substantial amount of folate.

Fibre-RichPlant-BasedProtein-Rich

Black Beans, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of black beans, cooked for fair comparison. Typical serving: 100 g cooked — 132 kcal per 100 g serving.

Nutrition information for Black Beans
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	132 kcal	132 kcal	100 kcal
Protein	8.9 g	8.9 g	6.7 g
Carbohydrate	24 g	24 g	18.2 g
Fat	0.5 g	0.5 g	0.4 g
Fibre	8.7 g	8.7 g	6.6 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of black beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Black Beans
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.87 mg	0.87 mg	6%
Vitamin K	3.3 µg	3.3 µg	3%
Thiamin	0.24 mg	0.24 mg	20%
Riboflavin	0.059 mg	0.059 mg	5%
Niacin	0.51 mg	0.51 mg	3%
Vitamin B6	0.069 mg	0.069 mg	4%
Folate	149 µg	149 µg	37%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.24 mg	0.24 mg	5%
Choline	32.6 mg	32.6 mg	6%
Minerals
Calcium	27 mg	27 mg	2%
Iron	2.1 mg	2.1 mg	12%
Magnesium	70 mg	70 mg	17%
Phosphorus	140 mg	140 mg	11%
Potassium	355 mg	355 mg	8%
Sodium	1 mg	1 mg	<1%
Zinc	1.1 mg	1.1 mg	10%
Selenium	1.2 µg	1.2 µg	2%
Copper	0.21 mg	0.21 mg	23%
Manganese	0.44 mg	0.44 mg	19%

Source: USDA FoodData Central — Beans, black, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat black beans?

Substantial fibre in a filling, low-cost package.
Tinned beans need no preparation.
Freeze well once cooked.

How to include it

Add to chilli, tacos and burrito bowls.
Mash with lime and cumin as a spread.
Toss cold into salads with sweetcorn and peppers.

Things to consider

Introduce gradually if you are not used to legumes.
Choose no-added-salt tins where available, or rinse well.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Lentils, a nutrient-dense protein-rich food, photographed on a plain linen surface

Protein-RichFibre-Rich

Lentils, cooked

One of the most efficient sources of protein and fibre together, at a very low cost per serving.

kcal: 116
protein: 9 g
fibre: 8 g

per 100 g · Typical serving: 100 g cooked

Brown Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsFibre-Rich

Brown Rice, cooked

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

kcal: 123
protein: 2.7 g
fibre: 1.8 g

per 100 g · Typical serving: 100 g cooked

Sweet Potato, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichNutrient-Dense

Sweet Potato, baked

A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.

kcal: 90
protein: 2 g
fibre: 3.3 g

per 100 g · Typical serving: 100 g baked

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