Canned Black Beans — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 91 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 17 g | 6.18% |
Fiber | 6 g | 21.43% |
Sugars | 0 g | - |
Glycemic Index | 30 | - |
Protein | 6 g | 12% |
Sodium | 322 mg | 14% |
Total Fat | 1 | 1.28% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
6 g
🥔 Good Fiber Content
30
🟢 Low Glycemic Index
Key takeaways
Health benefits
- High in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
- Rich in protein, making them an excellent plant-based protein source for muscle growth and repair.
- Supports heart health by lowering cholesterol levels and providing essential nutrients like folate and magnesium.
- Contains essential vitamins and minerals such as iron, potassium, and B vitamins, which are important for overall health and well-being.
Health risks
- High sodium content in many canned varieties, which can contribute to hypertension and increased cardiovascular risks.
- Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
- Risk of digestive discomfort such as bloating or gas due to the high fiber content, especially if not rinsed before consuming.
- Possible contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
How to choose canned black beans
When assessing canned black beans, aim for those that offer a firm texture and a deep, uniform color. The brine should be clear and light. Check cans for any signs of dents, rust, or swelling to ensure safety and quality.
Reject canned black beans with mushy textures or damaged cans, as these may suggest the beans are overcooked or have been stored for too long. The best options will feature low sodium levels and no artificial preservatives.
How to store canned black beans
Unopened canned black beans should be stored in a cool, dry place like a pantry. Once opened, transfer to an airtight container and refrigerate. Properly stored, opened canned black beans can last up to four days in the refrigerator.
Room temperature storage after opening can lead to spoilage. Leaving beans in the original can once opened is not advisable, as this can affect flavor. Always use clean utensils to avoid introducing bacteria.
✅ Extra Tip
How long do they last?
Canned black beans can last for 1-2 years when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days. Transfer them to an airtight container after opening to maintain their freshness.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How canned black beans support specific health conditions
Canned black beans are an excellent source of plant-based protein and fiber, promoting heart health by lowering cholesterol levels. Their fiber content also supports digestive health by promoting regular bowel movements. Black beans are rich in iron, supporting blood health by preventing anemia, and contain magnesium, which is important for muscle health and energy production.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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