{"id":40346,"date":"2022-01-11T19:40:03","date_gmt":"2022-01-11T19:40:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=40346"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"black-beans-calories-benefits-side-effects","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/","title":{"rendered":"Black Beans Facts, Health Benefits And Side Effects"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Black_Beans_Nutrition_Facts\" >Black Beans Nutrition Facts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Benefits_Of_Black_Beans\" >Benefits Of Black Beans<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Source_Of_Plant-Based_Protein\" >Source Of Plant-Based Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Reduces_Risk_Of_Diabetes\" >Reduces Risk Of Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Helps_Build_Healthy_Bones\" >Helps Build Healthy Bones<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Potent_Source_Of_Antioxidants\" >Potent Source Of Antioxidants<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Lowers_Risk_Of_Heart_Disease\" >Lowers Risk Of Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Reduces_Risk_Of_Cancer\" >Reduces Risk Of Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Aids_In_Weight_Loss\" >Aids In Weight Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Black_Beans_Side_Effects\" >Black Beans Side Effects<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Allergies\" >Allergies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Digestive_Issues\" >Digestive Issues<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#Some_Varieties_May_Be_High_In_Sodium\" >Some Varieties May Be High In Sodium<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#How_To_Eat_Black_Beans\" >How To Eat Black Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You may know black beans as turtle beans. They are classified as legumes and are very popular in Central and South America. Like other types of beans, they have a high protein and fiber content. An interesting fact about black beans is that they are used in the national dish of Brazil, feijoada. <\/span><span style=\"font-weight: 400;\">Black beans can be prepared in a variety of ways and be incorporated into many meals. We explore all the facts about black beans nutrition 100g including the health benefits, side effects, and how to eat them.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Black_Beans_Nutrition_Facts\"><\/span><strong>Black Beans Nutrition Facts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 100g of black beans nutrition facts are as follows (<\/span><a href=\"https:\/\/www.nutritionix.com\/food\/black-bean\/100-g\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calories:<\/b><span style=\"font-weight: 400;\"> 132<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein:<\/b><span style=\"font-weight: 400;\"> 8.9 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbs:<\/b><span style=\"font-weight: 400;\"> 24 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fiber:<\/b><span style=\"font-weight: 400;\"> 8.7 grams\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat:<\/b><span style=\"font-weight: 400;\"> 0.5 grams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugar:<\/b><span style=\"font-weight: 400;\"> 0.3 milligrams<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sodium:<\/b><span style=\"font-weight: 400;\"> 1 milligram<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potassium:<\/b><span style=\"font-weight: 400;\"> 355 milligrams<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Black beans also contain iron, calcium, <a href=\"https:\/\/betterme.world\/articles\/snow-peas-calories\/\">vitamin A<\/a>,\u00a0thiamin, magnesium, and manganese. They are also a good source of folate which helps produce red blood cells and prevent neural tube defects during pregnancy. To increase the absorption of iron, eat black beans together with vitamin C-rich foods such as tomatoes and vegetables.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The glycemic index of black beans is moderately low. This means that you can enjoy them without worrying that they will cause a spike in your blood sugar. When soaked and then boiled, the glycemic index is about 20. If you use a pressure cooker to prepare black beans or eat canned beans, the glycemic index is 30 (<\/span><a href=\"https:\/\/glycemicindex.com\/gi-search\/?food_name=black+bean&amp;product_category=&amp;country=&amp;gi=&amp;gi_filter=&amp;serving_size_%28g%29=&amp;serving_size_%28g%29_filter=&amp;carbs_per_serve_%28g%29=&amp;carbs_per_serve_%28g%29_filter=&amp;gl=&amp;gl_filter=\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most of the very little fat in black beans is monounsaturated, polyunsaturated, and <a href=\"https:\/\/betterme.world\/articles\/8-week-diet-plan-for-runners\/\">omega-3 fatty acids<\/a>. These beans have no trans fats and contain very little saturated fats. So, even on a weight loss diet, you can still enjoy black beans.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\"><img decoding=\"async\" class=\"aligncenter wp-image-41514 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5767.png\" alt=\"black beans\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5767.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5767-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5767.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Black_Beans\"><\/span><strong>Benefits Of Black Beans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Black beans are a source of many minerals, <a href=\"https:\/\/betterme.world\/articles\/gluten-free-low-carb-diet\/\">vitamins<\/a>, and antioxidants, all of which help promote good health. Below are the black beans benefits and side effects:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Source_Of_Plant-Based_Protein\"><\/span><strong>Source Of Plant-Based Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Black beans are an excellent protein source. They are also rich in iron and other minerals. So, vegetarians and vegans who don&#8217;t consume animal protein may benefit from eating turtle beans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein helps build tissues and muscle, repair damaged cells and act as enzymes or carriers. Protein also has the highest thermic effect of food (TEF) of 15 to 30%, while TEF of carbs is 5 to 10%. This means more energy is expended during the digestion, absorption, transport, and storage of protein compared to carbs and fats. Protein is also the most filling macronutrient (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4258944\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Risk_Of_Diabetes\"><\/span><strong>Reduces Risk Of Diabetes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-fiber foods help in the management of diabetes (<\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/148\/1\/7\/4823705\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that individuals with type 1 diabetes who <a href=\"https:\/\/betterme.world\/articles\/gluten-free-diet-plan-for-beginners\/\">eat diets<\/a> rich in fiber have improved blood glucose levels. Those with type 2 diabetes also benefit from high fiber diets. A 2017 study sought to find out the glycemic response when black beans and chickpeas were added to white rice. At the end of the study, it was concluded that a combination of black beans, chickpeas, and rice improves glycemic response compared with rice alone (<a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/10\/1095\/htm\">9<\/a>).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Build_Healthy_Bones\"><\/span><strong>Helps Build Healthy Bones<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The calcium, potassium, phosphorus, magnesium, and zinc in black beans are all important for healthy bones. Osteoporosis and low bone mass are estimated to affect more than half of people over the age of 50 (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/81\/5\/1232S\/4649817\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Eating foods rich in the above micronutrients may help reduce the risk of bone loss and skeletal failure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people do not consume enough calcium. While people may opt for calcium supplements, research shows that they are not as effective in improving skeletal health. It is best to obtain calcium and other micronutrients from dietary sources (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4809188\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Adding cheese or yogurt to your black bean dish can help you increase your calcium intake.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\"><img decoding=\"async\" class=\"aligncenter wp-image-41513 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5768.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5768.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5768-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5768.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/black-lentils-nutrition\/\">Black Lentils Nutrition Facts: Are They The Best Lentils For Weight Loss?<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Potent_Source_Of_Antioxidants\"><\/span><strong>Potent Source Of Antioxidants<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Antioxidants are compounds that help destroy free radicals which are associated with chronic diseases such as diabetes, heart disease, stroke, and cancer. Black beans contain phytonutrients such as anthocyanidins, saponins, kaempferol, and quercetin which possess <a href=\"https:\/\/betterme.world\/articles\/b12-foods-vegan\/\">antioxidant properties<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The coating is particularly rich in phytonutrients. One study in mice found that black bean seed coat extract which contains flavonoids and saponins may reduce hepatic lipogenesis and stimulate cholesterol excretion (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25201301\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lowers_Risk_Of_Heart_Disease\"><\/span><strong>Lowers Risk Of Heart Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Heart disease is the number one killer worldwide. The fiber, folate, potassium, <a href=\"https:\/\/betterme.world\/articles\/green-tea-benefits-side-effects\/\">vitamin B6<\/a> and phytonutrients in black beans are all essential for optimal heart health. Consumption of fiber has been shown to reduce total serum cholesterol and low-density lipoprotein concentrations (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16407729\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Potassium on the other hand helps maintain healthy blood pressure and prevent the formation of plaques. Generally, higher dietary potassium is linked to reducing the risk of stroke, coronary heart disease, and cardiovascular disease (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0735109710049764\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Quercetin is a flavonoid that exhibits possible cardioprotective effects. The antioxidant may inhibit LDL oxidation, reduce adhesion molecules, and decrease inflammatory markers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29966915\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Finally, saponins are antiatherosclerotic, vasodilators, which might help reduce blood cholesterol. All these mechanisms may help reduce the risk of cardiovascular diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5884006\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\"><img decoding=\"async\" class=\"aligncenter wp-image-41512 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5773.png\" alt=\"black beans\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5773.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5773-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5773.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Risk_Of_Cancer\"><\/span><strong>Reduces Risk Of Cancer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Emerging evidence shows that populations with a high legume consumption have a lower risk of cancer and degenerative conditions (<\/span><a href=\"https:\/\/www.mdpi.com\/2304-8158\/2\/3\/374\/htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The selenium, fiber, and saponins may be responsible for their anti-cancer effects.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies show that high levels of selenium in the diet may help reduce the risk of certain cancers such as breast, gastric lung, esophageal, and prostate cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4726178\/#:~:text=High%20selenium%20exposure%20may%20have,bladder%20cancer%2C%20and%20skin%20cancer.\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). However, high selenium exposure may have different effects on different types of cancer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A more plant-based diet in general has also been associated with reduced risk of cancer in general.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Aids_In_Weight_Loss\"><\/span><strong>Aids In Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating black beans may help promote weight loss. This is because they are high in fiber and protein. The calories in black beans,100 grams, are about 132. You are thus able to enjoy this nutrient-dense, low-calorie bean variety without having to worry about your calorie intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fiber helps promote satiety keeping you full longer. This removes the need for unnecessary snacking or overeating that often results in weight gain. Studies suggest that eating about 25 to 30 grams of fiber daily should be sufficient to aid in weight loss (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11396693\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein on the other hand helps build muscle when combined with exercise thus increasing your metabolism as muscle burns more calories than fat. Eating a protein-rich diet also promotes satiety. Some experts recommend that you should aim to eat at least 1.2 to 1.6 grams of protein per kilogram of body weight for weight loss (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/101\/6\/1320S\/4564492\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\"><img decoding=\"async\" class=\"aligncenter wp-image-41511 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5769.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5769.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5769-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5769.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Black_Beans_Side_Effects\"><\/span><strong>Black Beans Side Effects<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Black beans are safe for <a href=\"https:\/\/betterme.world\/articles\/dairy-free-diet-plan\/\">human consumption<\/a>. There are, however, a few sensitive people who need to watch their consumption of <a href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\">black beans<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Allergies\"><\/span><strong>Allergies<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even though black bean allergies are uncommon, anyone with peanut or soy allergies should consider getting tested\u00a0 (<\/span><a href=\"https:\/\/www.allergy.org.au\/patients\/food-allergy\/peanut-tree-nut-and-seed-allergy\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). If you are allergic to one type of beans (pinto, green, or kidney beans), it may mean you are sensitive to other types.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Digestive_Issues\"><\/span><strong>Digestive Issues<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating black beans can cause digestive issues such as gas and stomach discomfort. This is because they contain oligosaccharides known as galactans. Galactans are complex sugars that are indigestible by the body because they lack an enzyme known as alpha-galactosidase (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5152545\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience these symptoms, eat these beans in small amounts. Soaking dried black beans in water for longer and draining the water used to soak the beans may also help. If available, buy sprouted beans instead of dried beans.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Some_Varieties_May_Be_High_In_Sodium\"><\/span><strong>Some Varieties May Be High In Sodium<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Canned black beans contain a relatively high sodium content compared to home-cooked ones. Luckily there is a simple solution &#8211; just drain and rinse the beans in water. Research shows that draining lowers the Sodium content by about 36% while draining and rinsing lowers it by about 41% (<\/span><a href=\"https:\/\/www.ag.ndsu.edu\/publications\/food-nutrition\/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus#section-13\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, check the sodium content of black beans when shopping. Go for brands of black beans that have a low sodium content. Consumption of too much sodium may increase your blood pressure if you have hypertension (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/9\/1970\/htm\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/chia-seeds-calories-benefits-side-effects\/\">Chia Seeds Benefits: The Benefits of Consuming These Tiny Oval-Shaped White and Black Seeds<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\"><img decoding=\"async\" class=\"aligncenter wp-image-41510 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3357.png\" alt=\"black beans\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3357.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3357-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3357.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Eat_Black_Beans\"><\/span><strong>How To Eat Black Beans<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Black beans are either dried or canned and can be found in grocery stores throughout the year. If you are using the canned variety, go for those with low sodium content. Since black beans can be incorporated into any meal, the possibilities of their use are endless. Get creative and find out what recipes you can create.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a black bean burger. Just mash the beans, mix in breadcrumbs and spices of your choice and an egg then bake in the oven.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use turtle beans as a pizza topping.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make black bean dip and accompany it with your favorite whole-wheat crackers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blend black beans into your breakfast smoothie. Although this may sound a little odd, black beans work well in chocolate recipes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare black bean soup by mixing the beans with tomatoes, onions, and your favorite spices.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine black beans, onions, tomatoes, lettuce, avocado, cheddar cheese, and salsa to prepare a simple taco salad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use black beans as potato stuffing and in salads.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\"><img decoding=\"async\" class=\"aligncenter wp-image-41509 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5766.png\" alt=\"black beans\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5766.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5766-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5766.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Nutrition is an essential part of preventing chronic conditions and nutrient deficiencies. Eating nutrient-dense foods rich in fiber, vitamins, and minerals go a long way in promoting good health. Consumption of black beans helps reduce the risk of chronic diseases and aids in weight loss. What\u2019s more, is the versatility of black beans that allows you to enjoy them at any time of the day.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Black_Beans_Facts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>You may know black beans as turtle beans. They are classified as legumes and are very popular in Central and South America. Like other types of beans, they have a high protein and fiber content. An interesting fact about black beans is that they are used in the national dish of Brazil, feijoada. Black beans [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":40350,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[126],"tags":[],"coauthors":[117,87],"class_list":["post-40346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-facts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Black Beans Facts, Health Benefits And Side Effects - BetterMe<\/title>\n<meta name=\"description\" content=\"Black beans are prized for their high fiber content but is that all there is to the legumes? Here are the black beans nutrition 100g facts.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Black Beans Facts, Health Benefits And Side Effects\" \/>\n<meta property=\"og:description\" content=\"Black beans are prized for their high fiber content but is that all there is to the legumes? Here are the black beans nutrition 100g facts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_300592613.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336\"},\"headline\":\"Black Beans Facts, Health Benefits And Side Effects\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/\"},\"wordCount\":1626,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_300592613.jpg\",\"articleSection\":[\"Nutrition Facts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You may know black beans as turtle beans. They are classified as legumes and are very popular in Central and South America. Like other types of beans, they have a high protein and fiber content. An interesting fact about black beans is that they are used in the national dish of Brazil, feijoada. <\/span><span style=\\\"font-weight: 400;\\\">Black beans can be prepared in a variety of ways and be incorporated into many meals. We explore all the facts about black beans nutrition 100g including the health benefits, side effects, and how to eat them.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Black Beans Nutrition Facts<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A 100g of black beans nutrition facts are as follows (<\/span><a href=\\\"https:\/\/www.nutritionix.com\/food\/black-bean\/100-g\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">):\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Calories:<\/b><span style=\\\"font-weight: 400;\\\"> 132<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Protein:<\/b><span style=\\\"font-weight: 400;\\\"> 8.9 grams<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Carbs:<\/b><span style=\\\"font-weight: 400;\\\"> 24 grams<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Fiber:<\/b><span style=\\\"font-weight: 400;\\\"> 8.7 grams\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Fat:<\/b><span style=\\\"font-weight: 400;\\\"> 0.5 grams<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Sugar:<\/b><span style=\\\"font-weight: 400;\\\"> 0.3 milligrams<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Sodium:<\/b><span style=\\\"font-weight: 400;\\\"> 1 milligram<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Potassium:<\/b><span style=\\\"font-weight: 400;\\\"> 355 milligrams<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Black beans also contain iron, calcium, <a href=\\\"https:\/\/betterme.world\/articles\/snow-peas-calori ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/\",\"name\":\"Black Beans Facts, Health Benefits And Side Effects - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_300592613.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Black beans are prized for their high fiber content but is that all there is to the legumes? Here are the black beans nutrition 100g facts.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_300592613.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_300592613.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Nutrition Facts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/nutrition\/nutrition-facts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Black Beans Facts, Health Benefits And Side Effects\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336\",\"name\":\"ZindzyGracia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"caption\":\"ZindzyGracia\"},\"description\":\"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Black Beans Facts, Health Benefits And Side Effects - BetterMe","description":"Black beans are prized for their high fiber content but is that all there is to the legumes? Here are the black beans nutrition 100g facts.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Black Beans Facts, Health Benefits And Side Effects","og_description":"Black beans are prized for their high fiber content but is that all there is to the legumes? Here are the black beans nutrition 100g facts.","og_url":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_300592613.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/478e18cced1e423f9cc3ca7bc6b4b336"},"headline":"Black Beans Facts, Health Benefits And Side Effects","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/"},"wordCount":1626,"commentCount":0,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_300592613.jpg","articleSection":["Nutrition Facts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You may know black beans as turtle beans. They are classified as legumes and are very popular in Central and South America. Like other types of beans, they have a high protein and fiber content. An interesting fact about black beans is that they are used in the national dish of Brazil, feijoada. <\/span><span style=\"font-weight: 400;\">Black beans can be prepared in a variety of ways and be incorporated into many meals. We explore all the facts about black beans nutrition 100g including the health benefits, side effects, and how to eat them.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Black Beans Nutrition Facts<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A 100g of black beans nutrition facts are as follows (<\/span><a href=\"https:\/\/www.nutritionix.com\/food\/black-bean\/100-g\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calories:<\/b><span style=\"font-weight: 400;\"> 132<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein:<\/b><span style=\"font-weight: 400;\"> 8.9 grams<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbs:<\/b><span style=\"font-weight: 400;\"> 24 grams<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fiber:<\/b><span style=\"font-weight: 400;\"> 8.7 grams\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat:<\/b><span style=\"font-weight: 400;\"> 0.5 grams<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugar:<\/b><span style=\"font-weight: 400;\"> 0.3 milligrams<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sodium:<\/b><span style=\"font-weight: 400;\"> 1 milligram<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potassium:<\/b><span style=\"font-weight: 400;\"> 355 milligrams<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Black beans also contain iron, calcium, <a href=\"https:\/\/betterme.world\/articles\/snow-peas-calori ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/","url":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/","name":"Black Beans Facts, Health Benefits And Side Effects - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/black-beans-calories-benefits-side-effects\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_300592613.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Black beans are prized for their high fiber content but is that all there is to the legumes? 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/stage.betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/40346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=40346"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/40346\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/40350"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=40346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=40346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=40346"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=40346"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}