Black beans, canned
Checked by us 115 kcal per 100 g
Weighed drained, without the liquid in the can.
Protein.
Nothing to watch.
Good for
How we counted this
What 100 g gives you: imported foods have no serving size yet.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
6.91 g in 100 g: 12% of the 56 g a day men need, 15% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
5 more nutrients at a little or less
- A little
Iron
Carries oxygen in your blood.
Learn more
1.69 mg in 100 g: 21% of the 8 mg a day men need, 9% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
32.5 mg in 100 g: 8% of the 400 mg a day men need, 10% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
253 mg in 100 g: 7% of the 3,400 mg a day men need, 10% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.74 mg in 100 g: 7% of the 11 mg a day men need, 9% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
43.3 mg in 100 g: 4% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: fibre, vitamin A, vitamin C, vitamin E, vitamin K1, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, selenium, vitamin D, choline, omega-3: ALA and omega-3: EPA + DHA.
Watch out
How we counted this
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 10 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.72 µg
How we got this
A serving a day adds 4% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 74% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 32,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 910 g a week, which stays within the 9,300 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 4% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Lead
Nothing to watchYou’d need about 67 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1.5% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.52 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Lower bound 0; upper bound (RL 4 µg/kg x 130 g) adds at most 1.5 % to the 35 µg/day average adult intake
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
About 99.996 % below the raw black-bean figure; Health Canada says canned red kidney beans "do not require further cooking"
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
This food has no serving size, so every amount below is for 100 g of each food, and a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted31 g in 100 g (this food: 6.91 g)
Ground beef, 80% lean, cooked27 g in 100 g (this food: 6.91 g)
Amounts as listed, not adjusted for how much gets in.
Not enough nutrient values for this food to compare it.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Not enough nutrient values for this food to compare it.
Building muscle: more protein and more calories, per 100 g.
Tempeh20.3 g protein · 192 kcal per 100 g
Soybeans, cooked18.2 g protein · 172 kcal per 100 g
Lentils, cooked9 g protein · 116 kcal per 100 g
Why some foods aren’t suggested
Left out: Bacon, pan-fried (Worth knowing: dioxins and dioxin-like PCBs · portions too different to compare by weight).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Black beans, canned, drained
How the serving was set: Health Canada K.2: 125 mL cooked, frozen or canned; no weight for 125 mL of drained black beans established
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|
| Calcium | 43.31 mg | 37.57 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Carbohydrate | 19.814 g | 17.19 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Fat | 1.273 g | 1.1 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Iron | 1.688 mg | 1.46 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Magnesium | 32.54 mg | 28.23 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Phosphorus | 90.95 mg | 78.89 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Potassium | 253.1 mg | 219.55 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Protein | 6.913 g | 6 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Sodium | 217.9 mg | 189.01 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Water | 70.79 g | 61.41 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Zinc | 0.74 mg | 0.64 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Energy | 115.282 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| Nutrient | Per 100 g | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|
| Copper | 0.336 mg | 0.29 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Energy (Atwater general) | 118.361 kcal | 102.67 kcal | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Energy (Atwater specific) | 115.282 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Nitrogen | 1.106 g | 0.96 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Ash | 1.211 g | 1.05 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Starch | 11.83 g | 10.26 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Resistant starch | 2 g | 1.73 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Total dietary fiber (AOAC 2011.25) | 6.688 g | 5.8 g | listed used | US food database (USDA Foundation Foods) #2644285 | C |
| Manganese | 0.332 mg | 0.29 mg | listed used | US food database (USDA Foundation Foods) #2644285 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 4% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Lead · Nothing to watch: doesn’t double average intake · Lower bound 0; upper bound (RL 4 µg/kg x 130 g) adds at most 1.5 % to the 35 µg/day average adult intake · US FDA Total Diet Study (2018–2020) · A
- Phytohaemagglutinin (raw bean lectins) · Nothing to watch: under the limit · About 99.996 % below the raw black-bean figure; Health Canada says canned red kidney beans "do not require further cooking" · Thompson 2025 · B
Oxalate, phytate and gut-tolerance measurements
- fodmap gos: canned: AC Black Diamond 1.77, AAC Black Diamond 2 1.65, CDC Blackstrap 1.43 (mean 1.62); leaching 52.4, 54.4, 66.6 % g/100 g · dry weight · canned (Table 5 "RFO ... in canned dry bean compared to unprocessed samples") · grade B · Oleary 2026
- fodmap gos: 1.65 g/100 g · dry weight of the rinsed, mashed canned bean dried at 105 C (% DW); NOT as-served weight, moisture of the drained bean not given · laboratory-canned black beans (canning protocol cited by reference), stored about 3 months, cans opened, beans rinsed in a colander and blotted · grade A · Oleary 2026
- fodmap gos: 1.77 g/100 g · dry weight of the rinsed, mashed canned bean dried at 105 C (% DW); NOT as-served weight, moisture of the drained bean not given · laboratory-canned black beans (canning protocol cited by reference), stored about 3 months, cans opened, beans rinsed in a colander and blotted · grade A · Oleary 2026
- fodmap gos: 1.43 g/100 g · dry weight of the rinsed, mashed canned bean dried at 105 C (% DW); NOT as-served weight, moisture of the drained bean not given · laboratory-canned black beans (canning protocol cited by reference), stored about 3 months, cans opened, beans rinsed in a colander and blotted · grade A · Oleary 2026
Sources
- US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - O'Leary BM, Kumari V, Reid T, Balasubramanian P. Multi-environment evaluation of raffinose-family oligosaccharide content in diverse dry bean varieties and their reduction upon canning. J Sci Food Agric 2026;106(3):1904-1913. · doi:10.1002/jsfa.70303 · PMID 41221961
oleary-2026-jsfa· full text read · open access (Wiley/PMC) - O'Leary BM, Kumari V, Reid T, Balasubramanian P. Multi-environment evaluation of raffinose-family oligosaccharide content in diverse dry bean varieties and their reduction upon canning. J Sci Food Agric 2026;106(3):1904 · doi:10.1002/jsfa.70303 · PMID 41221961
oleary2026· full text read · CC BY 4.0 - Thompson HJ, Neil ES, McGinley JN, Lutsiv T. Toward standardized measurement of active phytohemagglutinin in common bean, Phaseolus vulgaris L. Foods 2025;14(24):4247 · doi:10.3390/foods14244247 · PMID 41464957
thompson2025-pha· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.