Black Beans (Cooked)
Evidence-based nutritional information, health benefits, and longevity research for black beans (cooked). Serving size: 100g (about 2/3 cup)
Complete Nutritional Profile
Per 100g (about 2/3 cup)
Health Benefits
Evidence-based health benefits of black beans (cooked)
Excellent plant protein (8.9g per 100g), 1 cup provides ~15g protein
Exceptionally high fiber (8.7g) for gut health and satiety
Very high folate (37% DV) for cardiovascular and cognitive health
Rich in antioxidants - highest among beans
Excellent iron content for plant source
Very low fat, cholesterol-free
High in magnesium for metabolic health
Low glycemic index despite carb content
Longevity & Healthspan Research
Latest scientific evidence on black beans (cooked) and healthy aging
How to Use Black Beans (Cooked)
1/2 to 1 cup daily (85-170g). Excellent for healthspan optimization. 1 cup cooked provides ~15g protein. One of best plant proteins.
- Soak and cook from dry beans for best nutrition
- Rinse canned beans to reduce sodium by 40%
- Add to salads, bowls, tacos, soups
- Pressure cooking increases digestibility
- Pair with rice for complete protein
- Adding cumin or ginger aids digestion
Cooking increases protein and iron availability. Pair with vitamin C to enhance iron absorption. Soaking reduces phytic acid.
- Combine with rice for complete amino acid profile
- Pair with vitamin C foods (tomatoes, peppers) to enhance iron absorption
- Add cilantro or lime for enhanced flavor and digestion
- Mix with whole grains for sustained energy
- Legume allergy
- FODMAPs: May cause gas/bloating initially (gut adapts with regular consumption)
- Introduce gradually if not used to high-fiber foods
- Those on low-FODMAP diets should limit