Soup, black bean, canned, condensed
Whole food · Soups, Sauces, and Gravies
This is a thick, savory paste made from black beans that have been cooked and reduced, ready to be reconstituted with water or broth. It has a deep, earthy flavor with a smooth, dense texture that becomes creamy when heated. Nutritionally, it's a standout for its high fiber content and solid plant-based protein, making it a hearty base for meals.
Calorie split: 21% protein · 66% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, umami-rich flavor and incredible versatility—it's the perfect blank canvas for spices, meats, or vegetables. It's a beloved staple in Latin American and Caribbean kitchens, forming the soulful base of countless comforting dishes.
⚠️ Watch-outs & how to enjoy it better
Canned versions can be very high in sodium, which is a concern for blood pressure management. The concentrated beans can also cause gas or bloating in some individuals. To counteract this, look for low-sodium versions, rinse the paste if possible, or pair it with digestive spices like cumin and epazote. Starting with a smaller portion and gradually increasing intake can also help your system adjust.
Key benefits
- Excellent source of dietary fiber for digestive health
- Provides plant-based protein for muscle maintenance
- Low in fat and naturally cholesterol-free
- Contains complex carbohydrates for sustained energy
- Rich in iron and folate from black beans
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making condensed black bean soup involves cooking the beans until they break down and then reducing the liquid, a technique that concentrates both flavor and nutrients, essentially creating a 'bean concentrate' that's been a pantry staple for centuries.
Full nutrition (USDA data · scales with serving)
| Water | 75.3 g |
| Energy | 91.0 kcal |
| Energy | 382 kj |
| Protein | 4.8 g |
| Total lipid (fat) | 1.3 g |
| Ash | 3.1 g |
| Carbohydrate, by difference | 15.4 g |
| Fiber, total dietary | 6.8 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 75.0 mg |
| Potassium, K | 250 mg |
| Sodium, Na | 970 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.30 mg |
| Manganese, Mn | 0.50 mg |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.41 mg |
| Pantothenic acid | 0.16 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 66.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 66.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 15.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 219 ug |
| Carotene, alpha | 80.0 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Vitamin A, IU | 445 iu |
| Lycopene | 463 ug |
| Lutein + zeaxanthin | 36.0 ug |
| Vitamin E (alpha-tocopherol) | 0.36 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Vitamin K (phylloquinone) | 1.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.34 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.08 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.48 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.45 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.31 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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)
Estimated from Soup, bean with pork, canned, condensed — USDA does not publish this profile for Soup.
| Tryptophan | 0.06 g |
| Threonine | 0.24 g |
| Isoleucine | 0.29 g |
| Leucine | 0.48 g |
| Lysine | 0.40 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.18 g |
| Valine | 0.32 g |
| Arginine | 0.31 g |
| Histidine | 0.15 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.28 g |
| Proline | 0.27 g |
| Serine | 0.29 g |
FAQ
How is condensed black bean soup different from regular canned soup?
Condensed soup is much thicker and more concentrated, with less water. You typically add an equal amount of water, milk, or broth to reconstitute it to a drinkable or spoonable consistency before serving.
Can I use it as a dip or spread?
Absolutely! For a quick dip, thin it with a little lime juice, olive oil, and spices like cumin and chili powder. It also works as a flavorful spread on sandwiches or a base for veggie burgers.
Is it gluten-free?
Pure black bean soup is naturally gluten-free. However, always check the label on canned products for any added ingredients or thickeners that might contain gluten.
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 · 21% calories from protein · 6.8 g fiber · 2.5 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: 3.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.