Beans, black, canned, sodium added, drained and rinsed
Whole food · Legumes and Legume Products
These are tender black beans, preserved in a brine with added sodium, then rinsed to reduce the salty coating. They have a soft, creamy texture with a mild, earthy flavor that readily absorbs surrounding spices. A 100g serving provides a solid protein boost (6.9g) with minimal fat.
💚 Why it's loved
People love them for their incredibly versatile, mild flavor that acts as a blank canvas for bold seasonings, and for the satisfying, hearty texture they add to any dish.
⚠️ Watch-outs & how to enjoy it better
The added sodium can be a concern for those monitoring blood pressure, and the rinsing process removes most of the beneficial fiber. To counteract, look for 'no salt added' versions, rinse thoroughly, and pair with high-fiber foods like vegetables or whole grains.
Key benefits
- Excellent plant-based protein source
- Provides complex carbohydrates for sustained energy
- Convenient, shelf-stable pantry staple
- Contains essential minerals like iron and folate
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dark, inky color of black beans comes from anthocyanins, the same powerful antioxidants found in blueberries and red cabbage.
Full nutrition (scales with serving)
| Water | 70.8 g |
| Energy (Atwater General Factors) | 118 kcal |
| Energy (Atwater Specific Factors) | 115 kcal |
| Nitrogen | 1.1 g |
| Protein | 6.9 g |
| Total lipid (fat) | 1.3 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 19.8 g |
| Total dietary fiber (AOAC 2011.25) | 6.7 g |
| Starch | 11.8 g |
| Resistant starch | 2.0 g |
| Calcium, Ca | 43.3 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 32.5 mg |
| Phosphorus, P | 91.0 mg |
| Potassium, K | 253 mg |
| Sodium, Na | 218 mg |
| Zinc, Zn | 0.74 mg |
| Copper, Cu | 0.34 mg |
| Manganese, Mn | 0.33 mg |
FAQ
Why should I rinse canned black beans?
Rinsing under cool water can reduce the sodium content by up to 40% and washes away the starchy, sometimes metallic-tasting liquid they are canned in.
Are canned black beans as nutritious as dried?
Yes, they retain their protein, mineral, and antioxidant content well. The main nutritional differences are the added sodium and the loss of some soluble fiber into the canning liquid.
How can I improve the texture of canned black beans?
For a firmer texture, add them to your dish near the end of cooking. For a creamier texture, simmer them for 10-15 minutes or mash a portion of them before stirring into soups or stews.