Black Beans
Serving size: 1 cup cooked (172g)
Why Eat Black Beans?
Black beans are a fiber and folate powerhouse, delivering 54% of your daily fiber and 64% of your folate per cup. Their deep black color comes from anthocyanins—the same antioxidants found in blueberries—making them one of the most antioxidant-rich legumes.
At a Glance
Nutrient Fingerprint
Black Beans's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Tryptophan (% DV) vs similar Legumes
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Black Beans per serving (1 cup cooked (172g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Black Beans
Storage & Selection Tips
How to Select
Canned beans are most convenient—look for low-sodium or no-salt-added varieties. Dried beans should be uniform with no cracks or insect damage.
How to Store
Store dried beans in an airtight container in a cool, dry place. Refrigerate opened canned or cooked beans in a sealed container.
Shelf Life
Dried beans last 2-3 years. Canned last 3-5 years unopened. Cooked beans keep 5-7 days refrigerated or 6 months frozen.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Black Beans Appears in These Nutrient Guides
Magnesium
29% DV per serving
Iron
20% DV per serving
Calcium
4% DV per serving
Zinc
17% DV per serving
Folate
64% DV per serving
Choline
10% DV per serving
Fiber
54% DV per serving
Potassium
13% DV per serving
Vitamin K
5% DV per serving
Selenium
4% DV per serving
Vitamin E
10% DV per serving
Manganese
35% DV per serving
Phosphorus
19% DV per serving
Copper
44% DV per serving
Thiamin (Vitamin B1)
33% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
6% DV per serving
Pantothenic Acid (Vitamin B5)
8% DV per serving
Vitamin B6
6% DV per serving
Protein
30% DV per serving
Leucine
44% DV per serving
Isoleucine
50% DV per serving
Valine
44% DV per serving
Tryptophan
65% DV per serving
Lysine
48% DV per serving
Similar Foods (Legumes)
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Black Beans Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.