Just ½ cup of this food has 30% of your daily fiber

Black beans are a popular choice in Central American, South American, and Caribbean cuisine due to their sweet taste and soft texture. They're also a nutritious plant-based protein, rich in fiber, iron, and folate, supporting heart health and blood sugar control.

Nutritionally, half a cup of unsalted black beans provides 114 calories, 8 grams of protein, 8 grams of fiber (29% of the daily value), 2 milligrams of iron (11% DV), and 128 mcg of folate (32% DV).

Research suggests that consuming black beans may benefit heart health and blood sugar control. One study found that black beans relaxed blood vessels, promoting vascular function, while another showed they lowered post-meal blood sugar responses.

Beans, including black beans, may cause gas in some individuals, but starting with smaller portions and soaking dry beans can help reduce gas production. Rinsing canned beans can also significantly reduce their sodium content.

Black beans are versatile and can be used in various recipes. Whether you choose dry or canned beans, they're an affordable and nutritious addition to your diet, serving as both a protein and a vegetable source.