Black Beans

Beans, black, mature seeds, canned, low sodium

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Black beans FAQ

Table of Contents

• Are black beans keto?
• Are black beans gluten free?
• Are black beans low fodmap?
• Are black beans high in carbs?
• Are black beans high in cholesterol?
• Are black beans high in fat?
• Are black beans high protein?
• Are black beans high in sodium?
• Are black beans a good source of iron?
• Are black beans high in calcium?
• Are black beans high in magnesium?
• Do black beans contain potassium?
• Are black beans high in oxalate?
• Do black beans contain lectins?
• Are black beans high in histamine?
• Are black beans high in phosphorus?
• Are black beans high in uric acid?
• Are black beans high in estrogen?
• Are black beans high in vitamin K?
• Is black bean vegan?
• Are black beans halal?
• Are black beans high in fiber?
• Are black beans vegetarian?
• Are black beans paleo?
• Are black beans high in arginine?
• Do black beans increase testosterone?
• Can you eat black beans on the Atkins diet?
• Are black beans high in purines?
• Are black beans Whole30?

Are black beans keto?

No, black beans are not typically included in a ketogenic diet. This diet significantly restricts carbohydrate intake. A standard serving of black beans, about half a cup, contains around 20 grams of carbohydrates, which is a significant portion of the roughly 20-50 grams total daily carbohydrate intake suggested by most ketogenic diets.

Are black beans gluten free?

Yes, black beans are naturally gluten-free. They do not have any wheat, barley or rye, which are the grains that typically contain gluten. However, it’s important to consider potential cross-contamination if black beans have been processed in facilities that also process foods that contain gluten.

Are black beans low fodmap?

No, black beans are not low FODMAP. FODMAP are a group of carbohydrates that can cause digestive upset in some individuals, particularly those with irritable bowel syndrome. Black beans are high in FODMAPs; a single cup serving can exceed the recommended daily limit for such individuals. However, canned and thoroughly rinsed black beans engaged in a low quantity might be better tolerated.

Are black beans high in carbs?

Black beans are high in carbohydrates, with a 1-cup serving providing approximately 40 grams of carbohydrates. This amounts to about 14% of the recommended daily value for carbohydrates based on a 2000-calorie diet.

Are black beans high in cholesterol?

No, black beans contain no cholesterol. Dietary cholesterol is only found in animal-based foods, and as a plant food, black beans do not contain any. This makes them a good food choice for those managing their cholesterol levels.

Are black beans high in fat?

No, black beans are not high in fat. One cup (172g) of cooked black beans has only about 0.9 grams of fat, which makes up approximately 1-2% of the daily recommended intake of 70 grams for adults.

Are black beans high protein?

Yes, black beans are a good source of protein. A cup(172g) of cooked black beans contains approximately 15.2 grams of protein. For adult women and men, the recommended daily intake of protein is 46 grams and 56 grams respectively, so black beans can provide a significant portion of daily protein needs.

Are black beans high in sodium?

The sodium content of black beans can vary depending on if they’re purchased canned (which often contain added sodium) or dry. On average, a cup of canned black beans has roughly 480mg of sodium, which is about 20% of the recommended daily intake of 2,300mg for adults. Dry and thoroughly rinsed black beans are considerably lower, carrying about 1-2mg per cup.

Are black beans a good source of iron?

Yes, black beans are a good source of iron. A one-cup (172g) serving of cooked black beans provides about 3.6mg of iron. This is approximately 20% of the recommended daily intake for adult men, which is 8mg and about 18% for adult women, in which the recommended daily intake is 18mg.

Are black beans high in calcium?

Black beans contain a moderate amount of calcium. A one-cup (172g) serving of cooked black beans offers 46mg of calcium. The recommended daily intake for adults age 19-50 is 1,000mg a day, so black beans only provide a small fraction of what’s needed daily.

Are black beans high in magnesium?

Yes, black beans are a good source of magnesium. A one-cup serving (about 172 grams) of cooked black beans provides around 120 mg of magnesium, which is nearly 30% of the recommended daily intake for adults (400 mg for men, 310 mg for women).

Do black beans contain potassium?

Yes, black beans are rich in potassium. A single cup serving of black beans contains approximately 611 mg of potassium. The average recommended daily intake of potassium for an adult is 4700 mg.

Are black beans high in oxalate?

Black beans do contain oxalates, but they are not considered high-oxalate food. High oxalate foods contain more than 100mg of oxalate per serving. The oxalate content in black beans is generally around 10-50 mg per 100g or around 17-86mg per 1-cup serving, which is considered moderate.

Do black beans contain lectins?

Yes, raw black beans do contain lectins, particularly a type of lectin called phytohaemagglutinin. However, these levels are drastically reduced when the beans are properly prepared by soaking and cooking, making them safe to eat.

Are black beans high in histamine?

Black beans are not considered a high-histamine food. While they might contain some amounts of histamine, it’s not significant. However, individuals with histamine intolerance should consult their healthcare provider before including black beans or any other legumes in their diet.

Are black beans high in phosphorus?

Yes, black beans are high in phosphorus. One cup of cooked black beans contains approximately 241mg of phosphorus, which contributes to nearly 34% of the recommended daily intake for an average adult.

Are black beans high in uric acid?

No, black beans are not high in uric acid. Foods do not contain uric acid itself, but they contain purines, which your body converts into uric acid. Black beans contain a moderate amount of purines, around 128-149mg per 100g of beans.

Are black beans high in estrogen?

No, black beans do not contain estrogen. They do actually contain phytoestrogens, which are plant-derived compounds that can mimic the activity of the hormone estrogen in your body but at a much weaker level.

Are black beans high in vitamin K?

Black beans are not a high source of vitamin K. One cup of cooked black beans has about 5.6 mcg of vitamin K, which is about 7% of the recommended daily intake for adults.

Is black bean vegan?

Yes, black beans are vegan. They are a plant-based food source and do not contain animal products or by-products. However, be cautious of black bean products or dishes that may include non-vegan ingredients.

Are black beans halal?

Yes, black beans are halal. They are a living plant that is permissible under Islamic dietary laws as they do not contain any animal-derived ingredients. They are also not prepared or processed using alcohol or any other forbidden substances in Islam.

Are black beans high in fiber?

Yes, black beans are an excellent source of dietary fiber. A one-cup serving (approximately 170g) of cooked black beans contains roughly 15g of fiber, which is approximately 60% of the recommended daily value for adults.

Are black beans vegetarian?

Yes, black beans are vegetarian. They are plant-based, and they contain no meat, poultry, seafood, or any other animal products. However, when used in recipes or dishes, it’s important to consider other ingredients to maintain the vegetarian status.

Are black beans paleo?

No, black beans are typically not included in a paleo diet. The paleo diet is designed to exclude legumes (which includes black beans) since they were not part of the early human diet.

Are black beans high in arginine?

Yes, black beans contain a moderate amount of arginine. A one-cup serving of cooked black beans provides roughly 1.3g of arginine, which contributes to the body’s protein needs but does not have an established recommended daily value.

Do black beans increase testosterone?

Black beans, like other legumes, do not directly increase testosterone levels. However, they are high in nutrients like protein and zinc, which play a role in testosterone production. To put this into perspective, a 1-cup serving of black beans has about 1.07 milligrams of zinc, which is about 10% of the recommended daily intake for men and 13% for women.

Can you eat black beans on the Atkins diet?

Yes, you can eat black beans on the Atkins diet, but in moderate quantities due to their carbohydrate content. The Atkins diet is categorized into different phases and black beans are included in the later phases, specifically phase 2 and onward. One cup of cooked black beans contains about 40 grams of carbs, which can be significant if you’re tracking your daily carb intake.

Are black beans high in purines?

No, black beans are not high in purines. Purines are substances found in both foods and the body, where they’re broken down into uric acid. High-purine foods can exacerbate conditions such as gout and kidney stones. Thankfully, black beans are considered a low-purine food, with just 70-100 mg of purines per 100g, and can be safely consumed by those moderating their purine intake.

Are black beans Whole30?

No, black beans are not Whole30 compliant. The Whole30 diet eliminates legumes, among other food groups, for 30 days. This is due to their potential to impact inflammation and blood sugar levels. Therefore, black beans and other legumes are off the menu during a Whole30 challenge.