Source: USDA FoodData Central · Raw, Dry · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Folate | 128µg | 32% | |
| Manganese | 0.72mg | 31% | |
| Magnesium | 70mg | 17% | |
| Iron | 2.1mg | 12% | |
| Phosphorus | 140mg | 11% | |
| Zinc | 1.12mg | 10% | |
| Potassium | 355mg | 8% | |
| Thiamine (B1) | 0.24mg | 20% | |
| Copper | 0.21mg | 23% | |
| Vitamin B6 | 0.07mg | 4% |
| Weight | Calories | Protein | Net Carbs | Fiber |
|---|
Net carbs: 15.0g/100g. GI ~30. Black colour from anthocyanins (same as blueberries) — richest antioxidant legume. High magnesium (70mg/100g). Dry black beans: 341 kcal/100g. Soak overnight, cook 1-1.5 hours, or use canned.
Black beans get their colour from anthocyanins — the same flavonoids in blueberries, red cabbage, and red wine. Black beans have the highest total antioxidant capacity of any legume — significantly more than red kidney beans, pinto beans, or lentils. Anthocyanins inhibit cancer cell growth, reduce oxidative stress, improve cognitive function, and have anti-inflammatory effects. They also may support blood sugar management and reduce LDL oxidation.
Black beans provide 70mg of magnesium per 100g (17% DV) — the highest of any common bean, significantly more than lentils (36mg) or chickpeas (48mg). A cup provides 120mg (29% DV). Regular black bean consumption is one of the most effective plant-based strategies for improving magnesium status.
At 8.7g fiber per 100g, black beans have the highest fiber of any commonly consumed bean. The fiber includes insoluble cellulose (regularity) and soluble pectin (cholesterol-lowering, gut bacteria feeding). Black bean consumption significantly increases Bacteroidetes populations — associated with lean body composition and reduced metabolic disease risk.
Black beans are a dietary staple in Central and South America, the Caribbean, and the American Southwest — cultures with notably low rates of metabolic disease despite high carbohydrate intakes. The 'bean paradox' — high carb content but very low GI — makes black beans one of the clearest examples of how food quality matters more than macronutrient ratios.
Nutrition values from USDA FoodData Central. Not medical advice.