Health Nutrition & Diet 8 Black Bean Benefits—and Why They Are Better Than Other Beans, According to an RD Plus, we share some easy ways to eat more of them. By Christina Manian, RDN Updated on October 28, 2024 Medically reviewed by Jessica Levinson, MS, RDN, CDN Medically reviewed by Jessica Levinson, MS, RDN, CDN Jessica Levinson, MS, RDN, CDN is a nationally recognized nutrition expert with over 16 years of experience in culinary nutrition and communications. Learn More Fact checked by Isaac Winter Fact checked by Isaac Winter Isaac Winter is a fact-checker and writer for Real Simple, ensuring the accuracy of content published by rigorously researching content before publication and periodically when content needs to be updated. Highlights: Helped establish a food pantry in West Garfield Park as an AmeriCorps employee at Above and Beyond Family Recovery Center. Interviewed Heartland Alliance employees for oral history project conducted by the Lake Forest College History Department. Editorial Head of Lake Forest College's literary magazine, Tusitala, for two years. Our Fact-Checking Process Close Photo: Linda Hall/Getty Images Black beans' benefits (both dried and canned) include being a shelf-stable, nutrient-dense, and budget-friendly pantry staple. Their culinary use dates back over 7,000 years as a staple food for those living in Central and South America. Fast forward to today, and black beans' creamy, nutty flavor has earned them a spot on restaurant menus and dinner tables across the country. Black beans are not only packed with flavor, but they are also super nutritious. Here are the most noteworthy health benefits of black beans with insight from a nutrition expert. Bianca Tamburello, RDN, registered dietitian and marketing expert with FRESH Communications Black Bean Nutrition Facts Black beans are full of vital vitamins, minerals, and nutrients. Here's a look at what's inside 1 cup of black beans. Water - 21.3 gramsCalories - 662 kcalProtein - 41.9 grams (84% of the recommended daily value or DV)Fat - 2.76 grams (4% DV)Carbohydrates - 121 grams (44% DV)Fiber - 30.1 grams (120% DV)Sugars - 4.11 gramsCalcium - 239 milligrams (18% DV)Iron - 9.74 milligrams (54% DV)Magnesium - 332 milligrams (79% DV)Potassium - 2,870 milligrams (61% DV)Sodium - 9.7 milligramsZinc - 7.08 milligrams (64% DV) Health Benefits of Black Beans It’s the nutrients found in black beans that provide several impressive health benefits and make them one of the healthiest types of beans you can eat. 01 of 08 Build and Repair Muscles “Black beans are a stellar source of plant protein,” says registered dietitian Bianca Tamburello, RDN. You won’t even miss the meat when enjoying a meal rich in these nutrient-dense beans. That said, black beans are not a complete protein, meaning they don’t contain all nine essential amino acids. This may very well be part of the reason why rice and beans are such an iconic culinary duo. When eaten together, they provide an extremely delicious and hearty serving of complete protein. Beyond keeping us satisfied, protein offers sustained energy throughout the day while also promoting muscle growth and repair, so it’s extremely important to eat enough of this macronutrient from high-protein foods like black beans throughout the day. 02 of 08 Improve Gut Health When it comes to gut health, black beans deliver on many fronts. They’re rich in fiber, with about 30 grams in just a single cup of black beans. Considering that most Americans (in fact, nine out of 10) don’t meet their daily fiber needs, adding black beans into your diet is an easy way to help you reach the recommended 25 to 35 grams of fiber needed daily. Fiber helps us to maintain healthy digestion and regularity. Black beans are especially high in a specific type of fiber called prebiotics, which are essential for optimal gut health. Prebiotics are basically indigestible fibers that make it all the way to your gut microbiome, which is found in the colon or large intestine. Once they arrive, they serve as food for our healthy gut bacteria, which are pivotal to the health of the entire microbiome. Gut microbiome health has been linked to the health of several body systems, from brain health to immune health, to cardiovascular health and beyond. And eating a gut-healthy diet is one of the best ways to keep it in optimal shape. 03 of 08 Promote Metabolism Black beans also offer a variety of B vitamins, especially folate and thiamin. All B vitamins are key to effective energy metabolism and cell growth, but each also has its own unique benefits. Folate helps with red blood cell formation but is especially important for pregnant women to consume. It plays a key role in neural tube development for a growing baby. In fact, in the late 1990s, the US Food and Drug Administration (FDA) started requiring cereal manufacturers to add folic acid (i.e. folate) to breakfast cereals to ensure Americans got enough of this key nutrient. Meanwhile, thiamin helps to strengthen the immune system and is vital for healthy carbohydrate metabolism. 04 of 08 Manage Blood Sugar There are so many nutrients found in black beans that help the body regulate blood sugar in a natural way. The fiber and protein that black beans contain slow digestion and thus slow the blood sugar response, helping you to avoid unwanted sugar spikes after eating. One study published in Nutrients found just this, with participants exhibiting a favorable glycemic response—a.k.a. lower blood sugar—after eating a meal of black beans and rice when compared to eating just rice alone. Another study found that adding black beans to a typical Western diet reduced insulin needs after eating in adults with metabolic syndrome. Yet another study found black beans to increase insulin sensitivity, reducing insulin resistance throughout the body. While this is great news for those with diabetes or other metabolic concerns, it’s also a win for everyone because this translates to sustained energy without the dreaded crash after meals. In black beans, you’ll also find plenty of resistant starch. Resistant starch is a kind of carbohydrate that, unlike other starches, is not broken down in the small intestine. This means it won’t raise blood sugars, furthering black beans’ blood sugar regulation powers. Plus, resistant starch helps to feed our healthy gut bacteria, maintain gut regularity, increase fullness, reduce cholesterol, and more. It also ferments slowly in the large intestine, which means it produces less gas than other kinds of fiber (score!). 05 of 08 Support Bone Health These creamy little beans are also chock full of minerals such as manganese, magnesium, iron, and phosphorus. While mainstream messaging gives calcium all the credit for promoting bone health, all four of these minerals are so important in maintaining healthy bones through a variety of different pathways. They’ll also help to promote the growth and repair of other tissues in the body, including nerves, muscles, and blood cells. Manganese, for example, supports bone formation and cartilage health, aiding in maintaining bone density. Meanwhile, magnesium is crucial for bone mineralization, influencing calcium metabolism and contributing to bone structure. Iron plays a role in collagen synthesis within the bones. Phosphorus is a key component of hydroxyapatite, the mineral that strengthens the bones. 06 of 08 Boost Immune System You can count on plant-based foods to offer a variety of healthy plant compounds—black beans included. In fact, you can find anthocyanins, kaempferol, and ferulic acid (among many other phenolic compounds) in these amazing beans. While these terms may not mean much to you, these bioactive compounds all act as powerful antioxidants in the body, helping to fight harmful bacteria and prevent chronic illness. 07 of 08 Prevent Heart Disease Beans, especially black beans, also deliver when it comes to protecting heart health. “Both the antioxidants and fiber in black beans support heart health by helping to decrease cholesterol and blood pressure levels,” Tamburello explains. The soluble fiber that black beans contain is mainly responsible for the cholesterol-reducing power of these legumes. This translates to decreased risk for atherosclerosis (or clogging of the arteries) and, thus, overall reduced risk for heart disease. One randomized control trial completed in 2021 found that black beans also had a positive effect on the tensile effects of blood vessels throughout the body, promoting vasodilation (or opening of the blood vessels). This translates to improved blood pressure regulation, another key factor in the prevention of heart disease. 08 of 08 Reduce Inflammation Black beans are rich in antioxidants like flavonoids and polyphenols, which play a big role in reducing inflammation. These antioxidants neutralize free radicals that can damage cells and cause the body to have inflammatory responses. By lowering oxidative stress, black beans help to protect the body's tissues and organs from chronic inflammation, which is also linked to various health conditions like heart disease, diabetes, and arthritis. Plus, the high fiber content in black beans that supports gut health also has a direct impact on reducing systemic inflammation. Downsides of Black Beans and How to Overcome Them There are so many delicious ways to enjoy black beans, but before getting into that, we should address some potential downsides. Will eating black beans cause you gas? And are dried beans better than canned? We break down what you need to know. Can Cause Gas “If your current diet is low in fiber, eating large amounts of black beans at once may be harsh on your stomach,” Tamburello says. This harshness may manifest as gas or bloating. The best way to mitigate these possible side effects: “Simply add black beans to your diet slowly in small amounts,” she says. And don’t forget to drink lots of water when adding more high-fiber foods like beans into your diet. Excess Sodium If you need to whip up quick and easy meals, canned black beans can certainly be your friend—but the one caveat is that certain brands of canned black beans also contain higher levels of sodium. Thankfully, there are many low-sodium varieties available, and giving your canned beans a good rinse before use can help wash away some of that added salt. Dried beans are cheaper, last even longer in your pantry, and won’t contain any additional salt. Plus, when you prepare them at home, you can control how far you want to take them while cooking, preventing the mushy texture that you’ll sometimes find in canned varieties. Presence of Anti-Nutrients Black beans also contain some "anti-nutrients" like leptins and phytic acid, which can bind to minerals like iron, calcium, and zinc, which reduces the rate at which your body absorbs them. However, soaking and cooking beans properly can lower phytic acid levels. Easy Black Bean Recipes There are also many healthy and creative ways to incorporate them into many kinds of meals. Top your salad with these delicious legumes. Or find your favorite brand of black bean burgers in the frozen section or make them at home for a lower-sodium option with fewer additives. You can also let black beans shine as the protein in classic Mexican dishes like enchiladas, burritos, burrito bowls, quesadillas, tostadas, nachos, and, of course, black beans and rice. Black bean dip or salsa makes the perfect appetizer or savory afternoon pick-me-up, too. Here are a few other black bean recipes to try for yourself. The TikTok-Viral ‘Dense Bean Salad’ Has People Stocking Up on Canned Beans Big-Batch Black Beans Jennifer Causey Easily pop some black beans into the slow cooker to have as a side dish. This method allows you to skip soaking the beans and lets you cook them hands-free. GET THE RECIPE Mole-Spiced Black Bean and Quinoa Bowl Jen Causey This quinoa bowl gets an added boost from black beans and a premade mole from the jar. You only need to heat the mole and mix the black beans in with the quinoa before adding the toppings. GET THE RECIPE Green Chile Enchiladas Caitlin Bensel Enchiladas are a Mexican staple (as are black beans!). These enchiladas are filled with them—a bean and cumin-spiced vegetable mix, plus lots of cheese, salsa, and sour cream. GET THE RECIPE Black Bean-Oat Burger Greg DuPree Unlike your usual plant-based burgers made of soy, this healthy alternative mixes black beans and oats. Add in some garlic, soy sauce, and chili powder to give them an extra boost of flavor, too. You can even freeze this vegan burger to keep it on hand whenever you're in the mood. GET THE RECIPE 26 Recipes for Canned Beans Was this page helpful? Thanks for your feedback! Tell us why! 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