Black Beans
Black beans are a nutrient-dense legume rich in plant-based protein, fiber, and polyphenols, offering sustained energy and cardiovascular support. They provide 8.9g protein and 8.7g fiber per 100g, making them a cornerstone food for longevity-focused diets.
Nutrition · per ~90 g serving · ≈ ½ cup cooked
- Folate134.1 mcg34% DV
- Thiamin0.22 mg18% DV
- Magnesium63.0 mg15% DV
- Iron1.9 mg11% DV
- Phosphorus126.0 mg10% DV
- Potassium319.5 mg7% DV
- Anthocyanins~180 mg
- Inulin / Prebiotic fibre~2.7 g
- Polyphenols~135 mg
Score · 77/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Folate37% DV
- Thiamin20% DV
- Magnesium17% DV
- Iron12% DV
- Phosphorus11% DV
Overview
Black beans (Phaseolus vulgaris) have been cultivated for over 7,000 years, originating in Mesoamerica and now central to cuisines worldwide. Their nutritional profile is exceptional for longevity: they deliver complete amino acid profiles when paired with grains, contain 149 mcg folate per 100g for DNA repair and methylation, and provide 2.1 mg iron per serving for oxygen transport. The 8.7g fiber per 100g supports glycemic control and feeds beneficial gut microbiota, which produces short-chain fatty acids associated with reduced inflammation and improved metabolic health. Black beans are particularly rich in anthocyanins and other polyphenols—the black pigmentation indicates high antioxidant density. These compounds have been associated with reduced cardiovascular disease risk, improved endothelial function, and better blood pressure regulation. The combination of resistant starch, soluble fiber, and polyphenols makes black beans uniquely effective at modulating postprandial glucose response and supporting metabolic flexibility. Their affordability and long shelf-life make them accessible for sustainable dietary patterns linked to longevity across Blue Zones.
Health Benefits (5)
- Improved cardiovascular health and reduced blood pressurestrongAnthocyanins and other polyphenols reduce arterial stiffness and improve endothelial function; high potassium (355 mg/100g) supports vasodilation and sodium-potassium balance
- Enhanced glycemic control and reduced diabetes riskstrongHigh soluble fiber and resistant starch slow glucose absorption, reduce insulin spikes, and improve insulin sensitivity; fiber feeds butyrate-producing bacteria that enhance glucose metabolism
- Improved gut microbiota composition and reduced inflammationmoderateDietary fiber and polyphenols serve as prebiotic substrates, promoting growth of beneficial Faecalibacterium and Roseburia species; microbial metabolites reduce systemic inflammation and intestinal permeability
- Support for DNA repair and cellular methylationstrongHigh folate content (149 mcg/100g) is essential for one-carbon metabolism, enabling proper DNA methylation patterns and nucleotide synthesis for cell division and repair
- Enhanced iron bioavailability and oxygen transport capacitymoderateBlack beans provide 2.1 mg non-heme iron per 100g; when paired with vitamin C sources, absorption increases significantly, supporting hemoglobin synthesis and aerobic capacity
Food Pairings
- ·Pair with citrus (lime, lemon, orange) because vitamin C increases non-heme iron absorption by up to 3-4 fold, maximizing the bioavailability of beans' 2.1 mg iron content
- ·Combine with whole grains (brown rice, quinoa, oats) because beans lack methionine while grains are limited in lysine; together they form a complete amino acid profile equivalent to animal protein
- ·Serve with carotenoid-rich vegetables (bell peppers, tomatoes, sweet potato) because polyphenols in black beans enhance the absorption and bioactivity of fat-soluble carotenoids when consumed together
- ·Pair with fermented foods (sauerkraut, kimchi, miso) because combined probiotic action and prebiotic fiber synergistically optimize gut microbiota diversity and short-chain fatty acid production
Practical Tips
- ·Soak dried black beans for 12-24 hours before cooking to reduce oligosaccharides (raffinose, stachyose) that cause digestive discomfort; soaking water can be discarded and replaced
- ·Store dried black beans in airtight containers in cool, dark conditions for up to 1-2 years; check for insects or discoloration before use
- ·Cook beans until tender (60-90 minutes depending on age) with kombu seaweed or ginger to further reduce gas-producing compounds and enhance mineral bioavailability
- ·Consume black beans with black pepper (piperine) to enhance polyphenol absorption and bioactivity; piperine increases bioavailability of anthocyanins by 20-40%
- ·Prepare larger batches and freeze cooked beans in portion-sized containers for convenient access; properly frozen beans maintain nutritional integrity for 3-6 months
Optimal Timing
Black beans' high fiber and resistant starch content provides sustained satiety and stable energy for afternoon activities; consuming at midday allows adequate time for complete digestion before evening. The polyphenol absorption may be optimized with daytime consumption when circadian-dependent nutrient transporters are more active.
- · immediately before high-intensity exercise (gas and bloating risk)
- · immediately before bed (may cause sleep disruption in sensitive individuals due to fermentation)
Black beans are calorie-dense and protein-rich, making them unsuitable for fasting windows. However, they are excellent for breaking extended fasts due to their gentle fiber profile when prepared properly (soaked and cooked).
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other legumes
Per 100 g of the default form. Bars show how much higher or lower black beans is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about black beans
What is black beans?
Black Beans is classified as a legume. Black beans are a nutrient-dense legume rich in plant-based protein, fiber, and polyphenols, offering sustained energy and cardiovascular support.
Is black beans healthy?
Black Beans scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Folate, Thiamin, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is black beans high in protein?
Moderately — it contributes meaningful protein. A 90 g serving provides about 8 g of protein (~16% of the 50 g daily value).
Is black beans high in fiber?
Yes — it's a high-fiber food. A 90 g serving provides about 7.8 g of fiber (~28% of the 28 g daily value).
What vitamins and minerals are in black beans?
In a 90 g serving, black beans is highest in Folate (~34% DV), Thiamin (~18% DV), Magnesium (~15% DV), Iron (~11% DV), Phosphorus (~10% DV).
Is black beans keto-friendly?
Not really. A 90 g serving has about 13.5 g of net carbs (21.3 g total minus 7.8 g fiber).
When is the best time to eat black beans?
Best in the midday. Black beans' high fiber and resistant starch content provides sustained satiety and stable energy for afternoon activities; consuming at midday allows adequate time for complete digestion before evening. The polyphenol absorption may be optimized with daytime consumption when circadian-dependent nutrient transporters are more active.
How much black beans should I eat?
A typical serving is around 90 g (~119 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating black beans alongside several other legume sources.
What pairs well with black beans?
Black Beans pairs nicely with: Pair with citrus (lime, lemon, orange) because vitamin C increases non-heme iron absorption by up to 3-4 fold, maximizing the bioavailability of beans' 2.1 mg iron content; Combine with whole grains (brown rice, quinoa, oats) because beans lack methionine while grains are limited in lysine; together they form a complete amino acid profile equivalent to animal protein; Serve with carotenoid-rich vegetables (bell peppers, tomatoes, sweet potato) because polyphenols in black beans enhance the absorption and bioactivity of fat-soluble carotenoids when consumed together; Pair with fermented foods (sauerkraut, kimchi, miso) because combined probiotic action and prebiotic fiber synergistically optimize gut microbiota diversity and short-chain fatty acid production.
Supplements that mirror Black Beans's nutrient profile
Encyclopedia entries that supply the same signature nutrients black beans contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Black Beans
These are the nutrients black beanscontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.