How Much Carbs Are in Black Beans?

How Much Carbs Are in Black Beans?

Black beans are a staple in many households around the world, known for their versatility and numerous health benefits. These legumes are rich in fiber, protein, vitamins, and minerals. However, when it comes to macronutrients, many people wonder how much carbohydrates are in black beans.


Black beans are known for their numerous health benefits. As they contain a high amount of carbohydrates per serving size, this article will explore the types of carbohydrates found in black beans and why it’s essential to know how much carbs are in black beans.

Nutritional Composition of Black Beans

Before exploring the carbohydrate content of black beans, it’s essential to understand their overall nutritional composition. A 100-gram serving of cooked black beans contains approximately:

  • Calories: 132
  • Protein: 8.86 grams
  • Fat: 0.54 grams
  • Carbohydrates: 23.71 grams
  • Fiber: 8.7 grams

In addition to these macronutrients, black beans also contain micronutrients such as folate, iron, magnesium, potassium, and zinc.

Black beans’ high fiber content makes them an excellent choice for people looking to improve digestion and maintain healthy blood sugar levels. The protein content is also beneficial for those following a vegetarian or vegan diet.

However, some people may be concerned about the carbohydrate content of black beans due to their potential impact on weight management or blood sugar levels. In the next section, we’ll dive deeper into the types of carbohydrates found in black beans and how they affect our bodies.

Carbohydrates in Black Beans (300 words)

Carbohydrates are a vital nutrient that provides energy to our bodies and is essential for brain function. There are two main types of carbohydrates found in foods – simple and complex.

Simple carbohydrates include sugars such as glucose and fructose found naturally in fruits and vegetables or added to processed foods. Complex carbohydrates, on the other hand, are found in foods such as whole grains, beans, and legumes.

Black beans contain both types of carbohydrates; however, the majority of their carbohydrate content is complex carbohydrates in the form of starch. Starch is a long-chain carbohydrate that is slowly broken down by our bodies into glucose for energy. This slow breakdown helps regulate blood sugar levels and keeps us feeling full for longer periods.

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In contrast, simple sugars found in foods like soda or candy can cause a rapid spike in blood sugar levels followed by a crash. This can lead to feelings of fatigue and hunger shortly after consuming these types of foods.

A 100-gram serving of cooked black beans contains approximately 23.71 grams of carbohydrates. However, due to their high fiber content, only about 13.3 grams are digested and absorbed by our bodies. The remaining fiber passes through our digestive system without being broken down into glucose.

It’s important to note that while black beans’ carbohydrate content may be high compared to some other vegetables, they are still considered a low-glycemic food. This means that they have a minimal impact on blood sugar levels compared to high-glycemic foods like white bread or sugary drinks.

Overall, the complex carbohydrate content found in black beans makes them an excellent choice for those looking to maintain healthy blood sugar levels and promote satiety. In the next section, we’ll explore some additional health benefits associated with consuming black beans regularly.

Carbohydrates in Black Beans

Black beans are an excellent source of complex carbohydrates that are slowly broken down by the body, providing a sustainable source of energy. In addition to their starch content, black beans also contain other types of carbohydrates such as oligosaccharides and resistant starch.

Oligosaccharides are a type of carbohydrate that the body cannot break down easily. As they pass through the digestive system, they provide food for beneficial gut bacteria. This can promote digestive health by increasing the number of healthy bacteria in the gut.

Resistant starch is another type of carbohydrate found in black beans that is not easily digested by the body. Instead, it passes through the digestive system intact and can help promote feelings of fullness and reduce overall calorie intake.

A 100-gram serving of cooked black beans contains approximately 23.71 grams of carbohydrates, with about 8 grams coming from fiber. This high fiber content makes them an excellent choice for people looking to manage blood sugar levels or maintain a healthy weight.

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Health Benefits of Black Beans

Apart from being a great source of complex carbohydrates, black beans also offer numerous health benefits due to their rich nutritional composition.

Lowering Blood Sugar Levels

Black beans have been shown to help regulate blood sugar levels due to their low glycemic index (GI) value. A study published in The Journal of Nutrition found that consuming black beans with a high-GI meal helped lower post-meal glucose response in participants with type 2 diabetes compared to those who did not consume black beans with their meal.

Promoting Digestive Health

As previously mentioned, black beans contain oligosaccharides that promote the growth of healthy gut bacteria. Additionally, their high fiber content helps keep bowel movements regular and promotes satiety.

Reducing Risk of Heart Disease

Black beans’ nutritional composition may also help reduce the risk of heart disease. Their high fiber content can help lower cholesterol levels, while their potassium content helps regulate blood pressure. A study published in the Journal of Agricultural and Food Chemistry found that consuming black beans regularly helped reduce inflammation and oxidative stress, both of which are associated with heart disease.

Incorporating Black Beans into Your Diet
There are numerous ways to incorporate black beans into your diet to reap their many health benefits. They can be added to salads, soups, stews, or used as a meat substitute in dishes like tacos or chili.

Aim for at least one serving of black beans per day to take advantage of their nutritional composition. A single serving is about half a cup of cooked beans or roughly 100 grams.

In the next section, we’ll explore some other factors to consider when consuming black beans.

Incorporating Black Beans into Your Diet

Now that we know the nutritional benefits of black beans, it’s time to explore some ways to incorporate them into our diets. Here are a few ideas for adding black beans to your meals and snacks:


  • Add black beans to soups or stews for added protein and fiber.
  • Mash black beans and use them as a vegetarian substitute for ground beef in tacos or burritos.
  • Mix cooked black beans with quinoa, roasted vegetables, and a dressing of your choice for a filling and nutritious salad.


  • Roast cooked black beans with spices like paprika or cumin for a crunchy snack.
  • Mash cooked black beans with avocado, lime juice, and seasoning for a healthy dip.
  • Use black bean hummus as an alternative to traditional chickpea hummus.
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When incorporating black beans into your diet, it’s important to consider serving sizes. One serving of cooked black beans is typically around 1/2 cup or 86 grams. However, this may vary depending on individual calorie needs and dietary goals.

Other Factors to Consider When Consuming Black Beans

While there are numerous health benefits associated with consuming black beans, there are also some potential considerations to keep in mind.

Preparing Black Beans Properly

Black beans contain lectins – proteins that can be harmful if consumed in large amounts. To reduce lectin content when cooking dried black beans, it’s recommended to soak them overnight before cooking thoroughly. Canned black beans have already been cooked; however, it’s still essential to rinse them thoroughly before using them in recipes.

Potential Allergic Reactions

Some people may be allergic to legumes such as black beans. Symptoms of an allergic reaction can range from mild (itchy mouth) to severe (anaphylaxis). If you experience any symptoms after consuming black beans or other legumes, seek medical attention immediately.

Overall, black beans are a nutritious and versatile food that can be a valuable addition to any diet. By understanding their carbohydrate content and incorporating them into meals and snacks, you can reap the numerous health benefits they offer while enjoying delicious and satisfying meals.


In conclusion, black beans are an excellent source of nutrients and energy for our bodies. While they do contain a relatively high amount of carbohydrates, the majority of these carbohydrates are complex and have minimal impact on blood sugar levels.

Knowing how much carbs are in black beans is essential for people with specific dietary needs or concerns about their carbohydrate intake. However, it’s crucial to note that black beans’ overall nutritional composition makes them a healthy choice for most people.

In addition to being a great source of fiber and protein, consuming black beans regularly has been linked to numerous health benefits. These include lowering blood sugar levels, promoting digestive health, and reducing the risk of heart disease.

Overall, incorporating black beans into your diet can be a simple way to improve your overall health and well-being. Whether you add them to soups and stews or use them as a base for vegetarian burgers, there are countless ways to enjoy this versatile legume.

So next time you’re at the grocery store or planning your meals for the week, consider adding some black beans to your shopping list. Your body will thank you!

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