Legume
canned low sodium black beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
canned low salt black beanscanned reduced sodium black beans
SERVING
CALORIES
91
PROTEIN
6.0g
CARBS
16.2g
FAT
0.50g
FIBER
5.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories91kcal—
Protein6.0g12%
Carbohydrates16.2g6%
Fiber5.5g20%
Sugar0.30g1%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water75g—
MINERALS
Sodium130mg6%
Potassium252mg5%
Calcium27mg2%
Iron1.5mg8%
Magnesium40mg10%
Phosphorus116mg9%
Zinc0.80mg7%
Copper0.15mg17%
Manganese0.30mg13%
Selenium1.2µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K0.40µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.30mg2%
Pantothenic acid (B5)0.10mg2%
Vitamin B60.07mg4%
Folate (B9)44µg11%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup172g
1 tablespoon11g
1 teaspoon3.5g
1 oz28.4g
1 lb453.6g
1 ml142g
1 liter1000g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which aids digestion and gut health
- ✓Excellent source of plant-based protein for muscle maintenance
- ✓Contains anthocyanins, powerful antioxidants that protect cells
- ✓Low glycemic index helps in managing blood sugar levels
- ✓Rich in folate and magnesium which support heart health
COOKING TIPS
In the kitchen.
- 1Rinse beans thoroughly under cold water to remove excess starch and further reduce sodium content
- 2Add beans at the end of the cooking process for soups and stews to prevent them from becoming too mushy
- 3Mash them with spices to create a quick, healthy base for veggie burgers or bean dips
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry pantry for up to 2-5 years
- Once opened, transfer beans to a glass or plastic airtight container; do not store in the open metal can
- Refrigerate opened beans and consume within 3 to 4 days
FAQ
Frequently asked questions.
Do I need to cook canned black beans?
No, canned black beans are already fully cooked during the canning process. You only need to heat them if desired for your dish.
How long do canned black beans last after opening?
They stay fresh for 3 to 4 days in the refrigerator if stored in a sealed non-metal container.
Can I freeze canned black beans?
Yes. Drain and rinse them first, then freeze in a freezer-safe bag or container for up to 3 months.
What is a good substitute for black beans?
Kidney beans, pinto beans, or black turtle beans are the best substitutes in terms of texture and flavor.
Why should I rinse canned beans?
Rinsing removes the metallic taste from the liquid, washes away excess sodium, and removes complex sugars that can cause gas.
Are canned black beans as healthy as dried ones?
Nutritionally they are very similar, though canned versions have higher sodium. Choosing 'low sodium' and rinsing them makes them a very healthy choice.
How can I tell if canned beans have gone bad?
Discard the beans if the can is bulging, rusted, or severely dented, or if the beans have an off-smell or visible mold after opening.
Are black beans gluten-free?
Yes, black beans are naturally gluten-free, but always check the label for cross-contamination warnings if you have a severe allergy.
