Black Beans Nutrition Facts and Health Benefits

Black beans are one of the favorite types of beans for salads. Not only are they delicious, but they also provide many health benefits and important nutrients.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 4, 2022.

Black beans are a type of dark-colored legume with a similar appearance to kidney beans.

As with other legumes such as lentils and kidney beans, black beans play an important role in nutrition due to their high protein and fiber content.

In addition, it is abundant in vitamins and minerals essential to our health.

There are numerous varieties, including black turtle beans. It is available in the markets in both canned and dried forms.

As with other legumes, the water of canned black beans is filtered, and the beans are then rinsed and boiled in a pot until soft.

In 100 grams, the copper content is exceptionally high, meeting 93% of the daily requirement. Copper is also effective at bolstering the immune system, producing collagen, and regulating the metabolism of carbohydrates.

Keep reading for more information about the other advantages to your health that we have compiled for you.

Black Beans Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of black beans:

  • Energy: 341 calories
  • Carbs: 62.4 grams
  • Sugar: 2.12 grams
  • Fiber: 15.5 grams
  • Protein: 21.6 grams
  • Fat: 1.42 grams
  • Saturated Fat: 0.366 grams

Jump to a section where you can learn more about black beans nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Black Beans

Thanks to a significant amount of specific vitamins and minerals, black beans could provide several health benefits.

Continue reading to discover the potential benefits of consuming black beans.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

May Aid Certain Hormones Secretion

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

They May Lower the Risk of Autoimmune Disorders

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

It is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Improve the Nervous System Health

Vitamin B6, or pyridoxine, is important for the normal development of the brain in children and adults. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

It can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

May Improve Teeth and Bone Health

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Improve the Availability of Iron

Vitamin B9 or folate works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

It plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

They May Reduce the Risk of Mood Disorders and Depression

Magnesium has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

This mineral also plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

May Aid Muscles Growth

Zinc is one of the important minerals involved in the growth and development of organs, tissues, and muscles.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

May Lower Blood Pressure

Potassium is important for the normal functioning of the muscles, nerves, and heart.

It also helps to lower blood pressure by promoting the removal of sodium from the body via urine.

The removal of sodium results in the elimination of water from the body, thus reducing fluid overload.

The reduction in fluid overload and water retention in the body helps to lower the blood pressure and decreases the strain on the heart.

Potassium also helps the muscles contract, thereby supporting our movements. It can keep the bones and teeth strong and aid muscle recovery after strenuous exercise sessions.

It can also help in filtering and removing toxins and waste materials from the kidneys and promote the conduction of nerve impulses throughout the body.

Potassium also plays a role in the formation of DNA and RNA, thus reducing the risk of cancer linked to mutations in these genetic materials.

It can improve energy usage and storage in the body, ensuring an adequate supply of glucose to the cells to help them perform their normal functions.

Black Beans Nutrition Facts

Continue reading to find out the following black beans nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on black beans macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate21% DV62.4 g
Protein43% DV21.6 g
Fat2% DV1.42 g

Vitamin Content

Black Beans are excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Here's the full black beans vitamin content per 100g:

Vitamin A1% DV17 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)75% DV0.9 mg
Vitamin B2 (Riboflavin)15% DV0.193 mg
Vitamin B3 (Niacin)12% DV1.96 mg
Vitamin B5 (Pantothenic acid)18% DV0.899 mg
Vitamin B6 (Pyroxidine)17% DV0.286 mg
Vitamin B9 (Folate)111% DV444 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E1% DV0.21 mg
Vitamin K5% DV5.6 µg

Mineral Content

Black Beans are excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, and Zinc.

They also contain Calcium, and Selenium in a small amount.

Here's the full black beans mineral content per 100g:

Calcium9% DV123 mg
Copper93% DV0.841 mg
Fluoride0% DV0 mg
Iron28% DV5.02 mg
Magnesium41% DV171 mg
Manganese46% DV1.06 mg
Phosphorus28% DV352 mg
Potassium31% DV1480 mg
Selenium6% DV3.2 μg
Sodium0% DV5 mg
Zinc33% DV3.65 mg

Protein and Amino Acid Profile

Black Beans contain 21.6 g of protein per 100 g, or in other words, black beans provide 6.33 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in black beans contain all nine essential amino acids, however, they are a little bit low in methionine.

Histidine OK80% DV0.601 g
Isoleucine OK64% DV0.954 g
Leucine OK58% DV1.72 g
Lysine OK66% DV1.48 g
Methionine Low30% DV0.325 g
Phenylalanine OK78% DV1.17 g
Threonine OK79% DV0.909 g
Tryptophan OK85% DV0.256 g
Valine OK58% DV1.13 g

Fat Breakdown

Around 4% of the calories in black beans are from fat. Black Beans have 1.42 grams or 2% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Black Beans fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, black beans is cholesterol free.

Black Beans do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat2% DV1.42 g
Saturated Fat2% DV0.366 g
Monounsaturated Fatdo not have a %DV0.123 g
Polyunsaturated Fatdo not have a %DV0.61 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

73% of the calories in black beans come from carbohydrates.

Carbs in black beans are mostly starch (72%), followed by fiber and sugars.

When it comes to sugars, black beans are relatively low in sugar, containing grams of sugar per 100g.

Black Beans are a great source of fiber, and considered as a "high fiber food", as the contain 30.1 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of black beans is 15.5.

Total Carbohydrate23% DV62.4 g
Dietary Fiber55% DV15.5 g
Sugars4% DV2.12 g
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