Beans, black, mature seeds, canned, low sodium
Whole food · Legumes and Legume Products
These are mature black beans, pre-cooked and preserved in a can with reduced sodium. They offer a firm yet creamy texture and a deep, earthy, slightly sweet flavor. Nutritionally, they are a standout source of plant-based protein and an exceptional source of dietary fiber.
Calorie split: 26% protein · 71% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love them for their rich, hearty flavor that forms the backbone of countless comfort dishes. Their versatility makes them a staple in everything from soups and salads to tacos and dips.
⚠️ Watch-outs & how to enjoy it better
The canning process, even low-sodium versions, can add a noticeable salt content. They are also a common legume allergen and contain compounds like lectins that can cause digestive discomfort if not properly cooked (though canning typically inactivates them). To manage sodium, rinse them thoroughly under water before use. For better digestibility, pair them with digestive spices like cumin or epazote in cooking.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Provides high-quality plant-based protein.
- Low in fat and naturally cholesterol-free.
- Contains essential minerals like iron and magnesium.
- Convenient, pre-cooked, and shelf-stable.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The anthocyanins that give black beans their dark color are powerful antioxidants also found in blueberries and red wine.
Full nutrition (USDA data · scales with serving)
| Water | 75.6 g |
| Energy | 91.0 kcal |
| Energy | 380 kj |
| Protein | 6.0 g |
| Total lipid (fat) | 0.29 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 16.6 g |
| Fiber, total dietary | 6.9 g |
| Total Sugars | 0.23 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 108 mg |
| Potassium, K | 308 mg |
| Sodium, Na | 138 mg |
| Zinc, Zn | 0.54 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.23 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 2.7 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.62 mg |
| Pantothenic acid | 0.18 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 61.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 61.0 ug |
| Folate, DFE | 61.0 ug |
| Choline, total | 23.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.62 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.22 g |
| Isoleucine | 0.28 g |
| Leucine | 0.51 g |
| Lysine | 0.42 g |
| Methionine | 0.08 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.36 g |
| Tyrosine | 0.14 g |
| Valine | 0.35 g |
| Arginine | 0.33 g |
| Histidine | 0.17 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.76 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.24 g |
| Proline | 0.34 g |
| Serine | 0.38 g |
FAQ
Do I need to rinse canned black beans?
Yes, rinsing under cold water for about a minute can remove up to 40% of the added sodium and some of the starchy liquid, improving texture and flavor for many dishes.
Are canned black beans as nutritious as dried?
They are very similar in protein, fiber, and minerals. The main differences are in sodium content (which rinsing helps with) and slightly softer texture. They retain most of their nutritional value.
How can I use the liquid from the can?
The starchy liquid, called 'aquafaba,' can be whipped as an egg-white substitute in some vegan baking or used to add body and thickness to soups and stews.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.91 kcal/g · 27% calories from protein · 6.9 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.