Shop products for Black Beans 
Natives of South America, black beans are especially popular in Mexican and Latin American cooking.
A member of the kidney bean family, the black bean is small and slightly square in shape, with white meat that has a hearty flavour 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.
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, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.
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.
