Black Beans Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.3GI LowStaple food

Macronutrients

Calories132 kcal 7% DV

Protein8.9 g 18% DV

Carbohydrates24 g 9% DV

Fat0.5 g 1% DV

Fiber8.7 g 31% DV

Total sugars0.3 g no %DV*

Sodium1.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.06 mg 0%

Vitamin K3.3 µg 3%

Thiamin B10.24 mg 20%

Riboflavin B20.06 mg 5%

Niacin B30.51 mg 3%

Vitamin B60.07 mg 4%

Folate B9149 µg 37%

Vitamin B120.0 µg 0%

Calcium27 mg 2%

Iron2.1 mg 12%

Magnesium70 mg 17%

Phosphorus140 mg 11%

Potassium355 mg 8%

Zinc1.1 mg 10%

Selenium1.2 µg 2%

Common serving sizes

Serving	Weight
1 cup cooked	172 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

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Best timing around exercise

Main meals, NOT pre-workout (fiber causes GI distress during exercise). Great post-workout protein source

More legumes

Soybeans Black Lentils (Beluga)Brown Lentils Edamame Green Lentils Red Lentils Tempeh Chickpeas (Garbanzo Beans)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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