Legume
boiled unsalted black beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
132
PROTEIN
8.9g
CARBS
23.7g
FAT
0.54g
FIBER
8.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories132kcal—
Protein8.9g18%
Carbohydrates23.7g9%
Fiber8.7g31%
Sugar0.32g1%
Total fat0.54g1%
Saturated fat0.14g1%
Trans fat0g—
Cholesterol0mg0%
Water65.7g—
MINERALS
Sodium1.0mg0%
Potassium355mg8%
Calcium27mg2%
Iron2.1mg12%
Magnesium70mg17%
Phosphorus140mg11%
Zinc1.1mg10%
Copper0.21mg23%
Manganese0.44mg19%
Selenium1.2µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.87mg6%
Vitamin K3.3µg3%
Thiamin (B1)0.24mg20%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.51mg3%
Pantothenic acid (B5)0.24mg5%
Vitamin B60.07mg4%
Folate (B9)149µg37%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup172g
1 tablespoon10.8g
1 teaspoon3.6g
1 ml0.7g
1 liter716.7g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- ✓Excellent source of plant-based protein and complex carbohydrates, providing sustained energy.
- ✓Contain anthocyanins, antioxidants that may help reduce the risk of chronic diseases like heart disease.
- ✓High in essential minerals like iron, magnesium, and folate, crucial for energy production, bone health, and cell function.
COOKING TIPS
In the kitchen.
- 1Mash boiled beans with lime juice, cumin, and cilantro for a quick and healthy dip or spread.
- 2Add to soups, stews, salads, and grain bowls for a boost of protein and fiber.
- 3For a creamier texture in soups or sauces, blend a portion of the beans before adding them back to the dish.
- 4Combine with a whole grain like brown rice or quinoa to form a complete protein, providing all essential amino acids.
STORAGE
Keep it fresh.
- Store cooked black beans in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze cooked beans in freezer-safe containers or bags for up to 6 months. Leave some headspace for expansion.
FAQ
Frequently asked questions.
Are boiled black beans healthy?
Yes, boiled black beans are highly nutritious, offering 8.86g of protein and significant dietary fiber per 100g. They are rich in antioxidants called anthocyanins and essential minerals like iron and magnesium, which support heart health and energy production.
How much protein and calories are in boiled black beans?
A 100g serving of boiled unsalted black beans contains approximately 132 calories and 8.86g of plant-based protein. They also provide 23.71g of complex carbohydrates and are very low in fat, containing only 0.54g.
Are black beans good for weight loss?
Yes, black beans are excellent for weight management because their high fiber and protein content promotes a feeling of fullness. This helps reduce overall calorie intake while providing sustained energy from complex carbohydrates.
Are black beans vegan and gluten-free?
Yes, black beans are naturally vegan and gluten-free. They are a staple ingredient in plant-based diets and are safe for individuals with celiac disease or gluten sensitivities.
Are black beans keto-friendly?
Black beans are generally not considered keto-friendly because they contain 23.71g of carbohydrates per 100g. While they are healthy complex carbs, they may exceed the daily carb limit for those on a strict ketogenic diet.
What do boiled unsalted black beans taste like?
They have a mild, earthy, and slightly nutty flavor with a dense, creamy texture. Since they are unsalted, they act as a neutral base that easily absorbs the flavors of herbs, spices, and sauces.
How should I store boiled black beans?
Store boiled black beans in an airtight container in the refrigerator for 3 to 5 days. For longer storage, you can freeze them in freezer-safe bags for up to 6 months.
Can I eat boiled black beans cold?
Yes, boiled black beans can be eaten cold and are a popular addition to salads, salsas, and grain bowls. Ensure they were properly refrigerated after boiling to maintain food safety.
What are the benefits of choosing unsalted black beans?
Choosing unsalted beans allows you to control your sodium intake, which is beneficial for heart health and managing blood pressure. It also makes the beans more versatile for use in both savory dishes and even some desserts like black bean brownies.
Do black beans help with digestion?
Yes, the high dietary fiber content in black beans supports digestive health by promoting regular bowel movements. Fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome.
