Black Beans

Overview

Black beans provide plant protein, polyphenols, and prebiotic fibre. Soaking and cooking under optimal conditions (about 60°C and pH 6.0) can substantially reduce phytate and improve mineral bioavailability [1]. Black beans are polyphenol-rich legumes that support gut health within diverse plant-forward dietary patterns [2].

Key Nutritional Highlights

• Lysine-rich plant protein (~5.4 g per 100 g) with methionine/cysteine as limiting amino acids; pair with grains for complementarity [2].
• Polyphenol- and fibre-containing legume supporting prebiotic intake and gut microbiome diversity.
• Non-heme iron source where vitamin C co-ingestion can markedly improve absorption [3].
• Soaking and sprouting reduce phytates and can improve zinc and iron bioavailability [1].

Food Context

Synergies

• Pair with grains for complete amino acid profile; grain–legume complementarity improves essential amino-acid coverage.
• Pair with vitamin C-rich foods to enhance non-heme iron absorption [3].
• Soaking and sprouting reduce phytates in legumes and grains, improving mineral bioavailability [1].

Preparation

• Soak at about 60°C (warm water) with pH ~6.0 (lemon/vinegar) for optimal phytate reduction; endogenous phytase activity peaks near these conditions [1].
• Soak 12–24 hours, then cook thoroughly to reduce phytates and improve mineral bioavailability.

Essential Amino Acid Profile

Black Beans provide a strong plant protein source but are not a complete protein.

Notable amino acids:

• Lysine

Limiting amino acids:

• Methionine and cysteine (DIAAS ~65–70)

Protein pairing strategy:

Black Beans are rich in lysine but relatively low in sulfur-containing amino acids. Combining with grains such as rice, oats, or barley helps create a more balanced essential amino acid profile.

Recipes

1 recipe containing this food

Black Bean & Sweet Potato Vegetable Chilli

A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	341 kcal	—
Protein	21.6 g	—
Total fat	1.4 g	—
Saturated fat	0.4 g	—
Carbohydrates	62.4 g	—
Sugars	2.1 g	—
Fibre	15.5 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	5 mg	27.9%
Zinc	3.7 mg	33.2%
Magnesium	171 mg	40.7%
Phosphorus	352 mg	50.3%
Manganese	1.1 mg	46.1%
Potassium	1483 mg	43.6%
Copper	0.8 mg	93.4%
Folate	444 µg	111%
Vitamin B6	0.3 mg	22%
Vitamin B1	0.9 mg	75%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Beans, black, mature seeds, raw, FDC ID 173734, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

10 substances in this food

Cu²⁺

Copper

Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Mn²⁺

Manganese

Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B1 (Thiamine)

Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Soaking and sprouting reduce phytates and can improve zinc and iron bioavailability. Greiner & Konietzny 1999. Purification and characterization of a phytate-degrading enzyme from germinated oat (Avena sativa)

[2] Black beans are polyphenol-rich legumes that support gut health within diverse plant-forward dietary patterns. Mariotti & Gardner 2019. Dietary Protein and Amino Acids in Vegetarian Diets—A Review

[3] Pair with vitamin C-rich foods to enhance non-heme iron absorption. Hallberg & Brune 1989. Iron absorption in man: ascorbic acid and dose-dependent inhibition by phytate