Legume
canned salted black beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
SERVING
CALORIES
140
PROTEIN
9.0g
CARBS
23g
FAT
0.80g
FIBER
7.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories140kcal—
Protein9.0g18%
Carbohydrates23g8%
Fiber7.5g27%
Sugar1.2g2%
Total fat0.80g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water65g—
MINERALS
Sodium2800mg122%
Potassium350mg7%
Calcium45mg3%
Iron2.6mg14%
Magnesium60mg14%
Phosphorus145mg12%
Zinc1.2mg11%
Copper0.20mg22%
Manganese0.40mg17%
Selenium1.5µg3%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K5.0µg4%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.50mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)105µg26%
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 tablespoon10.8g
1 teaspoon3.6g
1 ml0.7g
1 liter716.7g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- ✓Rich in plant-based protein and complex carbohydrates, providing sustained energy release.
- ✓Contains antioxidants, such as anthocyanins, which help protect cells from damage by free radicals.
- ✓Good source of essential minerals like magnesium, potassium, and iron, which support heart health, blood pressure regulation, and oxygen transport.
COOKING TIPS
In the kitchen.
- 1Rinse canned beans thoroughly under cold running water to remove up to 40% of the sodium and reduce the starchy canning liquid.
- 2Add to soups, chilis, and stews during the last 10-15 minutes of cooking to heat them through without making them mushy.
- 3Mash with spices like cumin and chili powder to create a quick and healthy dip, a spread for sandwiches, or a base for veggie burgers.
- 4Combine with a whole grain such as brown rice or quinoa to create a complete protein meal with all essential amino acids.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place like a pantry for up to 2-5 years, checking the best-by date.
- After opening, transfer any unused beans to a glass or plastic airtight container and refrigerate for up to 3-4 days.
FAQ
Frequently asked questions.
Are canned salted black beans healthy?
Yes, canned black beans are highly nutritious, providing 9g of protein and significant fiber per 100g. They are rich in antioxidants like anthocyanins and essential minerals such as iron and magnesium, though you should be mindful of the added sodium in salted varieties.
How much protein and fiber are in canned black beans?
A 100g serving contains approximately 9g of plant-based protein and is an excellent source of dietary fiber. This combination supports muscle maintenance, promotes digestive health, and helps regulate blood sugar levels.
Are canned black beans good for weight loss?
Yes, they are an excellent food for weight management because they are low in fat (0.8g per 100g) and high in fiber. The high fiber and protein content increase satiety, helping you feel full for longer periods.
Are canned black beans vegan and gluten-free?
Naturally, canned black beans are both vegan and gluten-free. They are a staple protein source for plant-based diets, though it is always wise to check the label for any additives or cross-contamination if you have a severe gluten allergy.
Are canned black beans keto-friendly?
Canned black beans are generally not considered keto-friendly as they contain 23g of carbohydrates per 100g. While they are healthy complex carbs, they may exceed the daily carbohydrate limit for those on a strict ketogenic diet.
Do I need to rinse canned salted black beans before using?
It is highly recommended to drain and rinse them under cold water. Rinsing can reduce the sodium content by up to 40% and removes the starchy, metallic-tasting liquid, which can also help reduce digestive gas.
What do canned black beans taste like?
They have a mild, earthy, and slightly nutty flavor with a soft, creamy texture. Because they are salted, they have a savory profile that absorbs the flavors of spices like cumin, garlic, and lime very well.
How can I use canned black beans in cooking?
They are incredibly versatile and can be added directly to salads, tacos, soups, and rice dishes. They can also be mashed to make veggie burger patties or even used in flourless brownie recipes for added moisture and protein.
How long do canned black beans last once opened?
Once opened, you should transfer the beans from the metal can to an airtight container. They will stay fresh in the refrigerator for 3 to 5 days, or they can be frozen for up to 6 months.
How do I know if canned black beans have gone bad?
Check for a sour or fermented smell, the presence of mold, or an unusually slimy texture. If the can itself is dented, leaking, or bulging before opening, the beans should be discarded immediately as a safety precaution.
