Black beans, cooked
Checked by us One serving: 91 g (about ½ cup) · 120 kcal
Lots of fibre and folate.
Cook dried beans well: raw or undercooked, they carry a natural toxin. Nothing else to watch.
Good for
How we counted this
What one serving (91 g) gives you.
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. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Fibre
Keeps your gut moving.
Learn more
7.91 g in one serving: 21% of the 38 g a day men need, 32% of the 25 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
- A lot
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
135 µg in one serving: 34% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
20 more nutrients below “a lot”
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
8.05 g in one serving: 14% of the 56 g a day men need, 18% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 2 absorption studies of this nutrient are on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.22 mg in one serving: 18% of the 1.2 mg a day men need, 20% of the 1.1 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, thiamin fact sheet for health professionals
- Some
Magnesium
Your muscles and nerves need it to work.
Learn more
63.6 mg in one serving: 16% of the 400 mg a day men need, 21% 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
- Some
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
2.05 mg in one serving: 13% of the 16 mg a day men need, 15% of the 14 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, niacin fact sheet for health professionals
- Some
Iron
Carries oxygen in your blood.
Learn more
1.91 mg in one serving: 24% of the 8 mg a day men need, 11% 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
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
323 mg in one serving: 10% of the 3,400 mg a day men need, 12% 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
1.02 mg in one serving: 9% of the 11 mg a day men need, 13% 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
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
95.4 mg in one serving: 6% of the 1,600 mg a day men need, 9% of the 1,100 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, omega-3 fatty acids fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
29.6 mg in one serving: 5% of the 550 mg a day men need, 7% of the 425 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, choline fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.79 mg in one serving: 5% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.06 mg in one serving: 5% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day men need, 5% of the 1.1 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, riboflavin fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
3 µg in one serving: 3% of the 120 µg a day men need, 3% of the 90 µg 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, vitamin K fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
24.5 mg in one serving: 2% 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
- A little
Selenium
Your thyroid uses it to make its hormones.
Learn more
1.09 µg in one serving: 2% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg 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, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 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, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
How to handle it
Raw or undercooked, these beans carry a natural toxin, the one kidney beans are known for. The FDA’s advice for kidney beans: soak them for at least 5 hours, then boil them in fresh water for at least 30 minutes; a slow cooker doesn’t get hot enough.
Learn more
Source: US FDA, Bad Bug Book, 2nd edition (2012): Phytohaemagglutinin
How we got this
Safe once soaked and boiled. Black beans are not named on Health Canada's lectin page, which names soybeans, lentils, lima beans and kidney beans.
Watch out
How we counted this
How to handle it, just above: Cook dried beans well
Checked for cadmium and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 22 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 0.32 µg
How we got this
A serving a day adds 1.8% 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 72% 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, 49,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 636 g a week, which stays within the 14,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 1.8% 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.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Lead
Nothing to watchYou’d need about 100 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 0.5–1% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.34 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No safe level is set for lead. A daily serving adds about 1.0% to the average adult's intake of 35 µg/day (0.5% at the recent mean, 1.83 µg/kg), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Worth knowing
No limit applies, so none is rated.
Sugar
0.3 g of sugar in a 91 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Phytate, as the source gives it: four samples: 1.86, 1.76, 2.08, 1.83 g/100 g (dry weight); 17.33 mg phytic acid eq/g dry basis (= 1.73 g/100 g) mg/g (dry weight) · Barreto 2021, Cardador 2020 · grade B
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet
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.
Every amount below is for the same weight, 91 g, the size of one serving of this food, so 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
For fibre: no other main-dish proteins we’ve checked give clearly more, in the same 91 g.
For folate: Chicken liver, simmered would lead, in the same 91 g, but is left out (Preformed vitamin A (retinol): limit it).
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Soybeans, cooked- More omega-3: ALA (543 mg vs 95.4 mg)
- More riboflavin (0.26 mg vs 0.05 mg)
- More iron (4.67 mg vs 1.91 mg)
- Less folate (49.1 µg vs 135 µg)
Tofu, calcium-set- More calcium (318 mg vs 24.5 mg)
- More iron (4.87 mg vs 1.91 mg)
- More selenium (8.09 µg vs 1.09 µg)
- Less folate (13.6 µg vs 135 µg)
- Less fibre (0.27 g vs 7.91 g)
Tilapia, cooked- More selenium (49.4 µg vs 1.09 µg)
- More vitamin B12 (1.69 µg vs 0 µg)
- More omega-3: EPA + DHA (123 mg vs 0 mg)
- Less folate (5.45 µg vs 135 µg)
- Less fibre (0 g vs 7.91 g)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Soybeans, cooked
- More omega-3: ALA (543 mg vs 95.4 mg)
- More riboflavin (0.26 mg vs 0.05 mg)
- More iron (4.67 mg vs 1.91 mg)
- Less folate (49.1 µg vs 135 µg)
- Tofu, calcium-set
- 69 kcal in 91 g (this food: 120)
- More calcium (318 mg vs 24.5 mg)
- More iron (4.87 mg vs 1.91 mg)
- More selenium (8.09 µg vs 1.09 µg)
- Less folate (13.6 µg vs 135 µg)
- Less fibre (0.27 g vs 7.91 g)
Tempeh- More riboflavin (0.33 mg vs 0.05 mg)
- More niacin (5.34 mg vs 2.05 mg)
- More protein (18.4 g vs 8.05 g)
- Less folate (21.8 µg vs 135 µg)
- Less thiamin (0.07 mg vs 0.22 mg)
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
Chicken breast, roasted31 g protein · 165 kcal per 100 g
Why some foods aren’t suggested
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
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, cooked
How the serving was set: 125 mL cooked = 90.88 g (Health Canada K.2; FDC 172 g per cup)
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 serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.105 g | 0.1 g | 0.08 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Calcium | 27 mg | 24.54 mg | 20.45 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| 27 mg | 24.54 mg | 20.45 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3377 | C | |
| Carbohydrate | 23.71 g | 21.55 g | 17.96 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Choline | 32.6 mg | 29.63 mg | 24.7 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Energy | 132 kcal | 119.96 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Fat | 0.54 g | 0.49 g | 0.41 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Fatty acids, total saturated | 0.139 g | 0.13 g | 0.11 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Fibre | 8.7 g | 7.91 g | 6.59 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Folate | 149 µg | 135.41 µg | 112.88 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Iron | 2.1 mg | 1.91 mg | 1.59 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Magnesium | 70 mg | 63.62 mg | 53.03 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Niacin (B3, niacin equivalents) | 2.255 mg | 2.05 mg | 1.71 mg | listed used | Canadian Nutrient File 2026 #3377 | C |
| Phosphorus | 140 mg | 127.23 mg | 106.06 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Potassium | 355 mg | 322.62 mg | 268.94 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Protein | 8.86 g | 8.05 g | 6.71 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Riboflavin (B2) | 0.059 mg | 0.05 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Selenium | 1.2 µg | 1.09 µg | 0.91 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Sodium | 1 mg | 0.91 mg | 0.76 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Sugars | 0.32 g | 0.29 g | 0.24 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Thiamin (B1) | 0.244 mg | 0.22 mg | 0.18 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin B6 | 0.069 mg | 0.06 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin E | 0.87 mg | 0.79 mg | 0.66 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin K1 | 3.3 µg | 3 µg | 2.5 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Water | 65.74 g | 59.74 g | 49.8 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Zinc | 1.12 mg | 1.02 mg | 0.85 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Copper | 0.209 mg | 0.19 mg | 0.16 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Ash | 1.15 g | 1.05 g | 0.87 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Energy | 552 kj | 501.66 kj | 418.18 kj | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin A, IU | 6 iu | 5.45 iu | 4.55 iu | listed used | US food database (USDA SR Legacy) #173735 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #173735 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Folate, food | 149 µg | 135.41 µg | 112.88 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Folate, DFE | 149 µg | 135.41 µg | 112.88 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Tryptophan | 0.105 g | 0.1 g | 0.08 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Threonine | 0.373 g | 0.34 g | 0.28 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Isoleucine | 0.391 g | 0.36 g | 0.3 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Leucine | 0.708 g | 0.64 g | 0.54 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Lysine | 0.608 g | 0.55 g | 0.46 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Methionine | 0.133 g | 0.12 g | 0.1 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Cystine | 0.096 g | 0.09 g | 0.07 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Phenylalanine | 0.479 g | 0.44 g | 0.36 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Tyrosine | 0.25 g | 0.23 g | 0.19 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Valine | 0.464 g | 0.42 g | 0.35 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Arginine | 0.549 g | 0.5 g | 0.42 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Histidine | 0.247 g | 0.22 g | 0.19 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Alanine | 0.372 g | 0.34 g | 0.28 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Aspartic acid | 1.072 g | 0.97 g | 0.81 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Glutamic acid | 1.351 g | 1.23 g | 1.02 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Glycine | 0.346 g | 0.31 g | 0.26 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Proline | 0.376 g | 0.34 g | 0.28 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Serine | 0.482 g | 0.44 g | 0.37 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| SFA 16:0 | 0.13 g | 0.12 g | 0.1 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| SFA 18:0 | 0.008 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| MUFA 18:1 | 0.047 g | 0.04 g | 0.04 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| PUFA 18:2 | 0.126 g | 0.11 g | 0.1 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| PUFA 18:3 | 0.105 g | 0.1 g | 0.08 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Fatty acids, total monounsaturated | 0.047 g | 0.04 g | 0.04 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Fatty acids, total polyunsaturated | 0.231 g | 0.21 g | 0.18 g | listed used | US food database (USDA SR Legacy) #173735 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Manganese | 0.444 mg | 0.4 mg | 0.34 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Niacin (B3, preformed) | 0.505 mg | 0.46 mg | 0.38 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Pantothenic acid (B5) | 0.242 mg | 0.22 mg | 0.18 mg | listed used | US food database (USDA SR Legacy) #173735 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173735 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
No study of this food passes the screen yet, so no absorption figure is quoted.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Chai & Liebman 2004: black beans, oxalate load method (two black-bean treatments pooled) black beans, cultivar not stated · not stated abstract only | oxalate | 1.8 % | 120 mg | 11 | A | Not used: we haven’t confirmed how the food was prepared in this study. |
| Hodgkinson et al. 2022: black beans not stated · not stated · meal with 25 g protein from the test source full text read | Protein | 82 % | not reported | 8 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Hodgkinson et al. 2025: black beans (pig) animal study dried black beans (18 pigs, 3 labs) · Soaked then pressure cooked in water then lightly mashed · diet protein level not read; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 66 % | not reported | 18 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Cadmium · Nothing to watch: under the limit · A daily serving adds 1.8% 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. · Health Canada Total Diet Study, trace elements · B
- Lead · Nothing to watch: doesn’t double average intake · No safe level is set for lead. A daily serving adds about 1.0% to the average adult's intake of 35 µg/day (0.5% at the recent mean, 1.83 µg/kg), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- Phytohaemagglutinin (raw bean lectins) · Worth knowing · Safe once soaked and boiled. Black beans are not named on Health Canada's lectin page, which names soybeans, lentils, lima beans and kidney beans. · Thompson 2025 · B
Oxalate, phytate and gut-tolerance measurements
- fodmap gos: raffinose 6.26 + stachyose 33.11 + verbascose 5.06 = 44.43 mg/g dry basis g/100 g · dry weight · non-treated seed, raw; not boiled · grade B · Cardador 2020
- fodmap gos: three black cultivars: AAC Black Diamond 2 3.66, AC Black Diamond 3.74, CDC Blackstrap 4.31 (class mean 3.90) g/100 g · dry weight · dry seed, raw · grade B · Oleary 2026
- fodmap gos: 4.2 g/100 g · dry weight (Discussion: mean RFO content 'by dry weight'; Table 2 header g 100 g-1; Table 5 labels the same quantity % DW) · raw dry black bean seed · grade A · Oleary 2026
- fodmap gos: 44.43 mg/g · dry basis (mg/g db as the paper states; 44.43 mg/g = 4.44 g/100 g) · raw dry black beans, non-treated (before germination) · grade A · Cardador 2020
- fodmap gos: 3.57 g/100 g · dry weight (Discussion: mean RFO content 'by dry weight'; Table 2 header g 100 g-1; Table 5 labels the same quantity % DW) · raw dry black bean seed · grade A · Oleary 2026
- fodmap gos: 3.7 g/100 g · dry weight (Discussion: mean RFO content 'by dry weight'; Table 2 header g 100 g-1; Table 5 labels the same quantity % DW) · raw dry black bean seed · grade A · Oleary 2026
- histamine: not detected (nd) mg/kg · fresh weight · not stated (market product); reported per kg fresh weight · grade B · Sanchezperez 2018
- histamine: not detected (nd) mg/kg · fresh weight (mg/kg or mg/L, as the review's header) · see variant · grade B · Diniz 2025
- histamine: not detected (nd) mg/kg · fresh weight · cooked bean ('feijao cozido'), species not stated · grade B · Diniz 2015
- phytate: four samples: 1.86, 1.76, 2.08, 1.83 g/100 g · dry weight · dry grain, milled; no cooking step described (raw dry seed) · grade B · Barreto 2021
- phytate: 17.33 mg phytic acid eq/g dry basis (= 1.73 g/100 g) mg/g · dry weight · non-treated seed (the paper's BNT sample); raw dry seed · grade B · Cardador 2020
- tannin: 2.62 mg catechin eq/g dry basis mg/g · dry weight · non-treated seed (BNT); raw dry seed · grade B · Cardador 2020
- tyramine: not detected (nd) mg/kg · fresh weight · not stated (market product); reported per kg fresh weight · grade B · Sanchezperez 2018
Sources
- Barreto NMB, Pimenta NG, Braz BF, et al. Organic black beans (Phaseolus vulgaris L.) from Rio de Janeiro State, Brazil, present more phenolic compounds and better nutritional profile than nonorganic. Foods 2021;10(4):900 · doi:10.3390/foods10040900 · PMID 33921869
barreto2021· full text read · CC BY 4.0 - Cardador-Martinez A, Martinez-Tequitlalpan Y, Gallardo-Velazquez T, Sanchez-Chino XM, Martinez-Herrera J, Corzo-Rios LJ, Jimenez-Martinez C. Effect of Instant Controlled Pressure-Drop on the Non-Nutritional Compounds of Seeds and Sprouts of Common Black Bean (Phaseolus vulgaris L.). Molecules 2020;25(6):1464. · doi:10.3390/molecules25061464
cardador-2020-molecules· full text read · CC BY 4.0 - Cardador-Martínez A, Martínez-Tequitlalpan Y, Gallardo-Velazquez T, et al. Effect of instant controlled pressure-drop on the non-nutritional compounds of seeds and sprouts of common black bean (Phaseolus vulgaris L.). Molecules 2020;25(6):1464 · doi:10.3390/molecules25061464 · PMID 32213962
cardador2020· full text read · CC BY 4.0 - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Diniz FB. Elaboracao de tabela de aminas bioativas em alimentos e estimativa da ingestao no Brasil [MSc dissertation]. UFMG, Faculdade de Farmacia, 2015.
diniz2015· full text read · repository copy (licence not stated) - Diniz FB, Dala-Paula BM, et al., Gloria MBA. Histamine in Brazilian Foods: A Comprehensive Review of Occurrence and Risk Assessment for Intoxication and Intolerance. Food Sci Nutr 2025;13(11):e71151. · doi:10.1002/fsn3.71151
diniz2025· full text read · CC BY 4.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - 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 - Chai W, Liebman M. Assessment of oxalate absorption from almonds and black beans with and without the use of an extrinsic label. J Urol 2004 (volume and pages not retrieved) · doi:10.1097/01.ju.0000135918.00761.8a · PMID 15311007
pmid:15311007· abstract only · Publisher copyright; abstract only - Hodgkinson SM, Stroebinger N, van der Wielen N, Mensink M, Montoya C, Hendriks WH, Stein HH, Moughan PJ. Comparison of true ileal amino acid digestibility between adult humans and growing pigs. J Nutr 2022;152:1635-1646. · doi:10.1093/jn/nxac077 · PMID 35349701
pq_hodgkinson2022· full text read · licence not recorded - Hodgkinson SM, Stroebinger N, Stein HH, Fanelli NS, de Vries S, van der Wielen N, et al. True ileal amino acid digestibility of human foods classified according to food type as determined in the growing pig. J Nutr 2025;155:3384-3400. · doi:10.1016/j.tjnut.2025.08.004 · PMID 40812478
pq_hodgkinson2025· full text read · CC BY (Europe PMC licence field) - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· 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.