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Black Beans has a low glycemic index of 30 (typical range 25 to 35). A serving of 1 cup (172 g) has a glycemic load of 8, which is low. Per 100 g it provides 132 calories, 8.9 g protein, 23.7 g carbohydrate (8.7 g fiber, 0.3 g sugars) and 0.5 g fat.
Serving used for glycemic load: 1 cup (172 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 132 kcal | 227 kcal |
| Protein | 8.9 g | 15.2 g |
| Carbohydrate | 23.7 g | 40.8 g |
| Fiber | 8.7 g | 15 g |
| Sugars | 0.3 g | 0.6 g |
| Fat | 0.5 g | 0.9 g |
| Saturated fat | 0.1 g | 0.2 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 355 mg | 611 mg |
Other legumes with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Mung Beans | 31 | 7 |
| Canned Beans | 40 | 7 |
| Kidney Beans | 24 | 6 |
| Green Split Peas | 32 | 5 |
| Canned Kidney Beans | 24 | 2 |
Black Beans has a glycemic index of 30, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (172 g) serving is 8, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of black beans has a glycemic load of 8 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Black Beans has 132 calories per 100 g, and about 227 calories in a 1 cup (172 g) serving.
Black Beans is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Beans, black, mature seeds, cooked, boiled, without salt” (FDC 173735). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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