Whole food · Legumes and Legume Products
Black beans are a staple legume with a dense, meaty texture and a deep, earthy, slightly sweet flavor that becomes rich and creamy when cooked. Nutritionally, they are a powerhouse of plant-based protein and fiber, making them a cornerstone of vegetarian and vegan diets. Their dark, almost inky skin gives them a striking appearance in dishes, and they hold their shape well, making them ideal for soups, stews, and salads.
People love black beans for their deep, savory flavor and satisfying, creamy texture that pairs beautifully with spices like cumin and chili. They are incredibly versatile, serving as the hearty base for everything from tacos and burritos to soups and salads, and are deeply embedded in the culinary traditions of Latin America and the Caribbean.
The high fiber and oligosaccharide content can cause gas and bloating in some individuals, especially if not accustomed to legumes. To counteract this, soak dried beans thoroughly (8-12 hours), discard the soaking water, and cook them with a piece of kombu seaweed or a small amount of baking soda to help break down the compounds. For those watching blood sugar, pair black beans with a source of fat or protein (like avocado or cheese) to slow digestion and moderate glucose response.
Black beans were domesticated in Mesoamerica over 7,000 years ago, and their dark color comes from anthocyanins—the same powerful antioxidants found in blueberries and red wine.
| Water | 0.00 g |
| Protein | 24.4 g |
| Total lipid (fat) | 1.4 g |
| Fiber, total dietary | 4.2 g |
| Starch | 36.6 g |
| Calcium, Ca | 191 mg |
| Iron, Fe | 5.3 mg |
| Magnesium, Mg | 180 mg |
| Phosphorus, P | 522 mg |
| Potassium, K | 1540 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 2.1 mg |
| Sulfur, S | 244 mg |
| Nickel, Ni | 193 ug |
| Molybdenum, Mo | 920 ug |
| Cobalt, Co | 43.8 ug |
| Boron, B | 1250 ug |
How do I reduce the gas caused by black beans?
Soak dried beans for 8-12 hours, discard the soaking water, and cook them with a piece of kombu seaweed or a small amount of baking soda. Gradually increase your intake to let your digestive system adapt.
Can I eat black beans raw?
No, dried black beans must be cooked thoroughly to neutralize lectins and other anti-nutrients. Raw or undercooked beans can cause digestive upset and toxicity.
What is the difference between black beans and black turtle beans?
They are the same bean! 'Black turtle beans' is the formal name for the common black bean used in Latin American and Caribbean cooking.
How long do cooked black beans last in the fridge?
Cooked black beans will keep in an airtight container in the refrigerator for 3-5 days, or can be frozen for up to 6 months.