Black Beans

Natives of South America, black beans are especially popular in Mexican and Latin American cooking.

Skip to:

A member of the kidney bean family, the black bean is small and slightly square in shape, with white meat that has a hearty flavor under the dark skin. These beans are native to South America, and are especially popular in Mexican and Latin American cooking. When black beans are cooked, their shiny black skin gives a purplish tint to the other ingredients accompanying them.

Varieties

Black beans are also called black turtle, Mexican, or Spanish black beans.

Buying and storing tips

When purchasing beans in bulk, avoid lackluster beans or those with excessively chipped skins. Black beans keep well for over a year in an airtight container, preferably glass or ceramic.

Availability

Black beans are available year-round, both dried and canned.

Preparation, uses, and tips

Before cooking, soak the beans in water for 8 hours, then pressure cook for 18 minutes, or simmer on the stove for 2 hours. 1 cup of dried black beans makes approximately 2 1/2 cups of cooked beans. In Mexican cooking, black beans are prepared for serving in burritos, enchiladas, and as refried beans (frijoles refritos). Add chilled cooked beans to salads; they are especially good with fresh corn, chopped tomato, and cilantro seasoned with a little oil and vinegar.

Nutritional Highlights

Black beans (cooked, boiled), 1 cup (172g)
Calories: 227
Protein: 15.2g
Carbohydrate: 40.8g
Total Fat: 0.9g
Fiber: 15g
*Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg)
*Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Health benefits and concerns for legumes
Many health benefits and concerns associated with this food are applicable to other legumes. Read about health benefits and concerns for legumes for a full description.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.