Are Black Beans Good for You?

Beth Ann Mayer
·9-min read

Black beans are an accessible plant-based protein. They are readily available in dried and canned forms at grocery stores, which is good news for fans of this legume.

"Black beans have subtle flavors of umami and sweetness, which complement other ingredients in dishes," says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition. "The creamy texture is also appealing, as they can be mashed, smashed or refried to give you additional ways to enjoy."

Plant-based proteins are also hallmarks of the Mediterranean diet, which has been U.S. News and World Report's top-rated diet for seven years. Research shows it can lower the risk of numerous diseases, including heart disease.

However, "plant-based" doesn't necessarily mean "healthy" (neither do "vegan," "gluten-free" and "natural," for the record). Are black beans good for you? Registered dietitians shared their thoughts on black beans' nutrition, pros, cons (yes, there are a few) and favorite recipes.

Related: These Are the 6 Healthiest Beans and Legumes You Can Eat, According to Dietitians

What Are Black Beans?

"Black beans, also known as turtle beans, are a legume," explains Eliza Whitaker, MS, RDN, a registered dietitian and medical nutrition advisor at Dietitian Insights. "Black beans grow in a pod that is harvested and cut open to expose the black beans, which can then be eaten fresh or dried for storage."

Since they come in various forms, black beans are accessible and inexpensive around the globe but have particular significance in certain cultures, says Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching.

"Black beans are popular in many Latin American dishes along with Creole and Cajun cuisine," Pelitera says.

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Black Beans Nutrition Facts

A half cup of cooked black beans contains about:

  • 114 calories

  • >1 gram of total fat

  • 0 grams of cholesterol

  • 7.6 grams of protein

  • 20.4 grams of carbohydrate

  • 7.5 grams of dietary fiber

  • 1.8 milligrams of iron

  • 305 milligrams of potassium

Related: Why Do Beans Make You Fart? RDs Share the Truth

Are Black Beans Good for You? Black Bean Health Benefits

1. Heart health

Beans, beans, they're good for your heart—and it's not just a playground rhyme!

"The high fiber content in black beans—about 15 grams in a one-cup serving—can be helpful for managing cholesterol levels," Harbstreet explains. "Additionally, they are a good source of potassium at about 610 milligrams for the same size serving. Potassium can help buffer the effects of sodium for high blood pressure or risk of hypertension."

A 2021 Nutrients review pointed to the lack of saturated fat and cholesterol as one reason black beans are an excellent addition to a heart-healthy diet. A small, short trial involving eight people published in Nutrition, Metabolism & Cardiovascular Diseases in 2021 found that participants had more relaxed blood vessels and lower blood pressure after consuming dark-colored beans (red kidney and black beans).

Related: The 3 Frozen Veggies You Should Stock Your Freezer With for Better Blood Sugar, According to Registered Dietitians

2. Gut health

Yes, beans can make you feel gassy—and we'll get to how that can be a con (and how to avoid it) in a bit. However, black beans often promote good gut health, primarily because of their high fiber content.

"One cup of black beans contains 15 grams of fiber, about half of the daily recommended intake for adults," Whitaker says. "Fiber feeds the good bacteria found in your intestines, improving gut health."

The 15 grams of fiber are huge, considering that fewer than 10% of Americans get the necessary amount of this vital nutrient.

Additionally, black beans have a special kind of fiber called resistance starch.

"Specifically, the insoluble fiber in black beans can help you stay regular while the resistant starch supports a healthy gut microbiome," Harbstreet says.

Indeed, a 2020 review in the Journal of the Academy of Nutrition and Dietetics explains that resistant starches enter the colon whole because they don't break down in the small intestine. While it sounds like TMI, the process triggers fermentation via healthy microorganisms in the gut (microbiota). The gut produces fatty acids that lower inflammation, per a 2022 Nutrients review.

3. Fullness and satiety

Raise your hand if you enjoy eating a full meal and still feeling hangry. No hands? Figures.

"No one likes to feel hungry again right after a meal, and black beans can help you avoid that," Harbstreet says. "Since they’re slower to digest—thanks once again to fiber—they contribute to a sensation of fullness and satisfaction when you include them in your meals."

Whitaker says people who feel satisfied post-meals and snacks are less likely to consume excess calories, which can assist with weight loss and maintenance (as needed). A Journal of Nutrition and Metabolism study produced similar findings, with researchers adding that a diet with black beans might assist with lowering waist circumference and body fat.

Related: Are Bananas Good for Diabetics?

4. Blood sugar

A 2020 review in Nutrients found that people with type 2 diabetes who consumed black beans for six weeks saw improvements in blood sugar control.

"The fiber found in black beans slows the digestion and absorption of carbohydrates and blood sugar, reducing the post-meal blood sugar spike seen, especially when eating carbs," Whitaker explains.

5. Lower inflammation

Harbstreet explains that black beans are packed with antioxidants.

"They get their deep, dark color from anthocyanins, a type of plant compound associated with reduced risk of chronic diseases caused by inflammation, like heart disease and certain types of cancer," she says.

For instance, a 2020 review found that foods with high anthocyanin counts lowered the likelihood of chronic disease development, including Alzheimer's and Parkinson's disease.

More generally, recent research has linked legume intake to lower colon cancer and breast cancer risks.

6. Healthier blood flow and cells

Pelitera says black beans are a good source of iron, which benefits everyone—especially women.

"Women, in particular, need 18 milligrams of iron per day," Pelitera says. "One serving of black beans provides three milligrams of iron. This is beneficial in maintaining healthy blood cells and blood flow."

Related: 17 High Fiber, Low Carb Foods

Are Black Beans Healthy? Potential Black Bean Downsides

1. Sodium

Pelitera says canned black beans can contain high sodium content, though it depends on the brand.

"With about 250 to 300 milligrams of sodium, that can add up quickly in a dish that also contains sauces," she says.

Too much sodium can increase the risk of high blood pressure, so the American Heart Association suggests keeping salt intake to about a teaspoon per day (2,300 milligrams).

"We can naturally reduce this amount of sodium by simply rinsing off the black beans in some water with a strainer or even purchasing the low sodium version of canned beans," Pelitera says.

Related: 6 Sneaky High-Sodium Foods to Avoid

2. Bloating

Beans can trigger bloating and gassiness, especially if consumed in large quantities at once. Pelitera says that starting small—such as a half-serving of beans—can help people who are currently consuming low amounts of fiber adjust. Then, you can gradually increase your intake over time.

"If you are using dry beans, soak them overnight to reduce the effects of the high-fiber food. This will help to soften the fibers, making the beans easier to digest," Pelitera says. "Also, increasing your water intake will help with gas and bloating as you work to incorporate more fiber."

Related: Why Am I So Gassy? Here Are 8 Common Causes

3. High in FODMAP

Black beans, like other beans, are a high FODMAPs food. Wait, what?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, types of carbohydrates that some can find difficult to digest, especially those with irritable bowel syndrome (IBS) or other digestive or gastrointestinal issues.

"Black beans contain oligosaccharides, one of the types of carbohydrates that can be tough on digestion for some people," Harbstreet says. "If you’re someone who feels better without [high FODMAP foods], look to other foods for similar health benefits. However, working with a dietitian who specializes in gut health can help you identify which foods—and how much of them—trigger your symptoms so you can include as much variety as possible."

Related: What Is the Low-FODMAP Diet and What Foods Can You Eat on It?

Easy Ways to Add Black Beans to Your Diet

The health benefits of black beans extend beyond their nutritional value (which is significant in itself).

"Now, they’re embraced as a way to connect with nostalgic recipes, family traditions, and cultural cuisines that are rarely celebrated with the same enthusiasm," Harbstreet says. "If you’re someone who doesn’t regularly see your culture represented in 'health foods,' you’ve known this all along, but now this cultural connection is strengthened with more widespread awareness and acceptance."

Whether black beans are a part of your culture or not, there are some easy-peasy ways to up your intake of them if you wish. Some RD favorites include:

  • Black bean sweet potato hash: Harbstreet recommends making this one with cubed sweet potatoes and pan-roasted black beans, veggies and seasonings for a quick meal. If that meal is breakfast? Add eggs, she says. You can also add another preferred protein if you're using this all-day option for lunch or dinner.

  • Black bean tacos: A no-brainer, really. "I like to cook black beans in a pan with some taco seasoning and enchilada sauce," Pelitera says. "Use the beans as your meat substitute with rice, taco shell, avocado, peppers and onions to make some great vegan tacos."

  • Soups and stews: Harbstreet says black beans make soups and stews "instantly heartier," adding, "And controversial though it may be to put beans in chili, that’s my favorite option to bulk up a batch of chili to ensure we have plenty of leftovers to reheat all week."

Black beans in chili are controversial? Consider it a delicious way to stir the pot.

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