Black Beans Nutrition

What sort of nutrition is in black beans? You’ll be happy to know, a lot. Black beans have a load of fibre – that’s great for your digestion and the health of your colon and digestive system in general.

They also pack a mineral-loaded punch: a serving has 20%+ of your daily needs of 6 different minerals (listed below). I guess that “earthy” taste isn’t for nothing.

Black beans also have a good amount of protein. A 200g serving of black beans will provide an easy 40% of your protein needs! (Though to be fair a serving of bread will also do that; protein is such an overrated nutrient). Black beans also rate highly on two B vitamins: Thiamin and Folate.

Finally, though this isn’t something that is normally listed on the nutrition facts on food labels, black beans also have a lot of anthocyanins .

Anthocyanins are antioxidants, and are responsible for that black colour. Antioxidants in general are excellent health promotors, being advised for the prevention of cancers, the treatments of colds and flus, and more. That deep, deep colour just means that black beans have a lot of anthocyanins. Awesome.

Nutrition Facts For 100g Black Beans


Anyway, in following is the nutritional breakdown for 100g grams of these nutrition-loaded beauties (values are for cooked black beans).

If you’re interested in the values for one serving, by the way, see further down in the article.


Calories: 132 (See also: Calories In Black Beans)

Fat: 1g

Cholesterol: 0g

Sodium: 1mg

Carbs: 24g

Dietary fibre: 9g (35% RDA)

Protein: 9g (18% RDA)


Calcium: 27mg (3% RDA)

Iron 2.1mg (12% RDA)

Potassium: 355mg (10% RDA)

Phosphorus: 140mg (14% RDA)
Copper 0.2mg (10% RDA)
Manganese 0.4mg (22% RDA)
Magnesium 70 mg (17% RDA)
Thiamin: 0.2mg (16% RDA)

Folate 149µg (37% RDA)


Nutrition Facts For 1 Serving Of Black Beans

And now let me list the nutrition for 1 serving of black beans. 200g is a pretty normal size serving, so the calculations were quite easy; just double the figures I’ve already given you.


Calories: 264

Fat: 2g

Cholesterol: 0g

Sodium: 2mg

Carbs: 48g

Dietary fibre: 18g (70% RDA)

Protein: 9g (36% RDA)


Calcium: 34mg (6% RDA)

Iron 4.2mg (24% RDA)

Potassium: 710mg (20% RDA)

Phosphorus: 280mg (28% RDA)
Copper 0.4mg (20% RDA)
Manganese 0.8mg (44% RDA)
Magnesium 140 mg (34% RDA)
Thiamin: 0.4mg (32% RDA)

Folate 298µg (74% RDA)


Nutrition In Black Beans – Conclusion

As you can see, black beans are incredibly nutritious. So much fibre – a very essential nutrient. Lots of protein. A good amount of iron, a nutrient which is often hard to get enough of. Lots of folate – which makes this type of bean an excellent food particularly for pregnant women.

Black beans are obviously a great food for vegetarians. Asides from the protein which most vegetarians seek to get out of beans in general, black beans have that iron and calcium which are sometimes harder to get on a vegetarian diet. I would also say that the rich, deep flavour works well as a substitute for meat in many recipes. Give black bean burgers a try.

Whether you’re a vegetarian or not, consider replacing some of the meat in your diet with black beans (other beans are also good). Your protein won’t suffer for it, and neither will the taste of your food. On the upside you’ll get no cholesterol and yet a load of fibre, something which meat completely lacks. Give it some thought.