The Wonderful Health Benefits Of Black Beans

Beautiful Beans!

The world of beans is not as simple as you might imagine. It is simple and complex, each type of bean with its unique traits and health benefits. In this latest article, learn more about black beans, their numerous health benefits and the ways that you can include black beans into your diet. 

learn about black beans

Learn About Black Beans!

Black beans are not beans but are legumes instead. They have a hard, shell-like appearance, black beans are, in fact, the edible seeds of the plant. When cooked, the beans have a creamy texture and slightly sweet flavour. Black beans are an excellent low-calorie, low-fat source of energy and fibre.

Nutrition facts

One serving of cooked black beans (1/2 cup) contains:

  • Calories: 114
  • Protein: 8 grams
  • Fat: 0 grams
  • Carbohydrates: 20 grams
  • Fibre: 7 grams
  • Sugar: 0 grams

It also contains the following vitamins:

  • Vitamin A
  • Calcium
  • Folate
  • Magnesium
  • Iron
  • Potassium
health benefits of black beans

Health Benefits Of Black Beans

#1 Maintain Healthy Bones

Black beans contain many different vitamins that help to build and maintain healthy bone structure and strength. These are iron, phosphorus, calcium, magnesium, manganese, copper, and zinc. Calcium and phosphorus are important in bone structure, while iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Roughly 99% of the body’s calcium supply, 60 per cent of its magnesium, and 80 per cent of its phosphorus stores are contained in bone. This means it is extremely important to get enough of these nutrients from the diet.

#2 Healthy digestion

Like many other beans, black beans also contain a considerable amount of fibre. The fibre content helps to prevent constipation and discomfort while promoting regularity for a healthy digestive tract. They also provide fuel for the healthy bacteria in the colon.


#3 Reduce Cancer Risk

A diet that is rich in beans can reduce one’s risk of certain cancers, including those in the stomach, kidney and colon. Early studies on animals show that beans might also help to fight the growth of breast cancer tumours, but more studies on humans are needed.


#4 Promote Eye Health

Want to keep your eyes in tip-top shape and protect against the damage that comes with age? Perhaps beans are what you need. The antioxidants can help protect the eyes against age-related macular degeneration and cataracts. A major research project by the National Eye Institute showed that when people at high risk of advanced macular degeneration took high doses of antioxidants, their risk of the condition decreased by 25%. Antioxidants also reduced vision loss in the same high-risk group by 19%. On top of that, black beans also have a high Vitamin C content, which can also reduce the risk of cataracts. It can also reduce the growth of cataracts as well.

Black Bean Recipe: Mexican Roasted Black Beans

Looking to try incorporating black beans into your diet? You can check out this recipe down below:


  • 1 can black beans rinsed and drained (about 2 cans cooked black beans)
  • olive oil for misting
  • Mexican/Taco seasoning to taste
  • For the Mexican spice blend
  • 1 – 2 tsp chilli powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp crushed red pepper flakes
  • ½ tsp dried oregano
  • 1½ tsp ground cumin
  • a pinch of cayenne powder
  • a pinch of ground cinnamon
  • a pinch of ground clove
  • salt and pepper to taste


  1. Once the black beans are rinsed and drained, transfer them to a baking sheet covered with paper towels
  2. Use another paper towel to remove any excess moisture and try completely, then remove the paper towels from the baking sheet.
  3. Whisk together the ingredients for the homemade Mexican spice blend and set aside.
  4. Mist the beans with a little olive oil, or toss beans and ½ tsp of oil in a bowl before returning to the baking sheet.
  5. Sprinkle the oil-coated beans with seasoning (I used about 1½ tsp) and shake the cookie sheet until evenly distributed.
  6. Place the beans in the oven and bake at 375F for about 30-40 minutes, stirring or shaking the cookie sheet halfway through.
  7. Allow to cool and devour immediately or store in an airtight container for up to a day.


Check Out Our Black Beans!

We love black beans and their many different health benefits. Want to start healthily snacking on delicious black beans? Check out our dry roasted black beans down below.