Black Beans (Cooked) Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories132

Total Fat0.5g

Saturated Fat0.1g

Total Carbs23.7g

Fiber8.7g

Sugars0.3g

Protein8.9g

Macro Breakdown

Protein8.9g (26%)

Carbs23.7g (70%)

Fat0.5g (3%)

Glycemic Impact

Glycemic Index	30 (Low)
Glycemic Load	7
Insulin Index	40

Health Scores (0-10)

8.0

Metabolic

8.0

Inflammation

7.0

Hormonal

9.0

Gut Health

6.5

Skin Health

7.0

Brain Health

6.5

Bone Health

6.0

Sleep

6.5

Exercise

8.5

Longevity

6.0

Detox

6.5

Immunity

7.5

Pral

8.5

Satiety

7.5

Nutrient Density

5.5

Bioavailability

7.5

Electrolyte

8.5

Methylation

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	132.0 kcal	7% DV
Protein	8.9 g	18% DV
Carbohydrate	23.7 g	9% DV
Fiber	8.7 g	31% DV
Calcium	27.0 mg	2% DV
Iron	2.1 mg	12% DV
Magnesium	70.0 mg	17% DV
Phosphorus	140.0 mg	11% DV
Potassium	355.0 mg	8% DV
Zinc	1.1 mg	10% DV
Folate	149.0 µg	37% DV

Amino Acid Profile

Amino Acid	Amount / 100g
Tryptophan	0.105g
Threonine	0.375g
Isoleucine	0.393g
Leucine	0.711g
Lysine	0.611g
Methionine	0.134g
Phenylalanine	0.481g
Valine	0.466g
Histidine	0.247g

Compare Black Beans (Cooked) With...

Lentils (Cooked)
116 cal Tofu (Firm)
76 cal Chickpeas (Cooked)
139 cal

Health Condition Relevance

🏥

Pcos

magnesium, zinc, fiber. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

🩸

Anemia

iron, folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

🦠

Gut Health

fiber, zinc. Soluble fiber→SCFA (butyrate) fuels colonocytes. Polyphenols metabolize into anti-inflammatory compo.

Hormonal & Metabolic Impact

🧬 Zinc → Testosterone, DHT (10% DV)

Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).

🧬 Magnesium → Testosterone, Cortisol (17% DV)

Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).

🧬 Fiber → Estrogen, Insulin (31% DV)

Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.

Anti-Nutrients & How to Reduce Them

⚠️ Phytates (reduce zinc, iron, calcium absorption 20-60%)

⚠️ Lectins (can irritate gut lining — destroyed by proper cooking)

⚠️ Protease inhibitors (reduce protein digestion — destroyed by cooking)

⚠️ Tannins (reduce iron absorption)

Mitigation: Soaking 12-24h reduces phytates 30-50%. Cooking destroys lectins and protease inhibitors. Fermentation (tempeh, miso) reduces all anti-nutrients. Sprouting increases nutrient bioavailability.

Benefits (fiber, protein, minerals) far outweigh anti-nutrient concerns for most people.

Frequently Asked Questions

How does Black Beans (Cooked) support gut health?

Black Beans (Cooked) contains 8.7g of fiber per 100g (31% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity. The high fiber content also slows glucose absorption, reducing insulin spikes.

Does Black Beans (Cooked) affect hormones?

Yes — Black Beans (Cooked) is rich in fiber (31% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. magnesium supports Testosterone and Cortisol production. zinc supports Testosterone and DHT production.

Is Black Beans (Cooked) good for blood pressure?

Yes. Black Beans (Cooked) provides 355mg of potassium per 100g (8% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is excellent (very low sodium, high potassium).

Does Black Beans (Cooked) contain anti-nutrients?

Phytates (reduce zinc, iron, calcium absorption 20-60%). Lectins (can irritate gut lining — destroyed by proper cooking). Soaking 12-24h reduces phytates 30-50%. Cooking destroys lectins and protease inhibitors. Fermentation (tempeh, miso) reduces all anti-nutrients. Sprouting increases nutrient bioavailability. Benefits (fiber, protein, minerals) far outweigh anti-nutrient concerns for most people.

How filling is Black Beans (Cooked)?

Black Beans (Cooked) has a satiety score of 8.5/10. The 8.7g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.