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Canned Black Beans — Nutrients, Health Benefits, And Shopping Tips

Canned black beans photo

Listonic Team

September 4, 2024

Convenient and nutritious, canned black beans are a pantry staple. Explore their health benefits, culinary uses, and tips for choosing and using them in your favorite dishes.

Nutrients

Check the detailed nutritional values of canned black beans, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 91 kcal

Nutrients per: 100 g% Daily Value*
Carbs17 g6.18%
Fiber6 g21.43%
Sugars0 g-
Glycemic Index30 -
Protein6 g12%
Sodium322 mg14%
Total Fat1 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.

Among other things, here's what makes canned black beans stand out:

6 g

🥔 Good Fiber Content

30

🟢 Low Glycemic Index

Key takeaways

😋
Black beans are high in protein and fiber, making them a healthy addition to many dishes.
📦
Store unopened cans of black beans in a cool, dark location. After opening, place the contents in an airtight container and refrigerate, using them within three to four days.

Health benefits

Learn how canned black beans can be a convenient and nutritious addition to your meals, supporting overall health and vitality.
  • 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

Learn about the possible health risks and concerns associated with canned black beans.
  • 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.
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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 choose canned black beans

How to store canned black beans

Unopened canned black beans should be kept in a cool, dry location such as a pantry. After opening, it’s important to move them to an airtight container and store them in the refrigerator. When stored correctly, opened canned black beans can be consumed within 3-4 days in the fridge.

Storing them at room temperature after opening can result in spoilage. It's not recommended to leave beans in the original can after they have been opened, as this may alter their taste. Always use clean utensils to prevent the introduction of bacteria.

✅ Extra Tip

If you don't plan to use the opened black beans within a few days, consider freezing them in portions for later use; this helps reduce waste and maintains their quality.

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?

Leftover canned black beans are incredibly versatile and can be used in many dishes. Add them to tacos, burritos, or quesadillas for a protein-packed filling, or mix them into soups and stews for extra heartiness.

Use black beans in salads for added texture and nutrition, or blend them into a bean dip or hummus for a delicious snack. They can also be mashed and used as a base for veggie burgers or mixed into a grain bowl with vegetables and a tangy dressing. If you have a lot of black beans, consider making a batch of black bean chili or using them in a black bean and rice casserole. Black beans are also great in salsas or mixed into a corn salad for a fresh and vibrant side dish.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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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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