Quick Answer
There are approximately 227 calories in 1 cup (172g) of canned Goya black beans. Black beans are a nutrient-dense food that provide protein, fiber, and various vitamins and minerals.
Calorie and Nutrient Breakdown of Black Beans
Black beans are packed with nutrients while being low in calories. Here is the calorie and nutrient breakdown for 1 cup (172g) of canned Goya black beans (1):
| Calories | 227 |
| Protein | 15g |
| Carbohydrates | 41g |
| Fiber | 15g |
| Sugars | 1g |
| Fat | 1g |
As you can see, black beans are high in protein and fiber, which help promote fullness and manage blood sugar levels. The fiber comes from the soluble and insoluble fiber in the bean’s skin and interior matrix. Soluble fiber helps lower cholesterol while insoluble fiber aids digestion and promotes gut health (2).
Black beans also contain essential vitamins and minerals like folate, iron, magnesium, potassium, and zinc. Folate is especially high in black beans with 1 cup containing 64% of the recommended daily intake. Folate is important for DNA synthesis and preventing certain birth defects (3).
So in summary, black beans pack a powerful nutritious punch for a low amount of calories.
Calories in Different Types of Cooked Black Beans
While canned black beans are a convenient option, you can also cook dry black beans from scratch or use other forms like frozen. The calorie count differs slightly depending on the preparation method:
| Canned black beans | 227 calories per 1 cup |
| Cooked from dried | 230 calories per 1 cup |
| Frozen | 210 calories per 1 cup |
As you can see, frozen black beans are slightly lower in calories than canned or cooked dried beans. This is because frozen beans contain a bit less starch. However, all forms of cooked black beans are relatively similar in their calorie density and nutritional value.
When calculating total calories, keep in mind that cooking methods can alter the calorie content. Black beans cooked from scratch are often simmered in oil or served with higher calorie mix-ins. Conversely, canned black beans may be rinsed before use, decreasing the sodium content.
Black Beans Nutrition Facts Panel
Here is the nutrition facts panel for 1 cup (172g) of canned Goya black beans (1):
The panel provides an easy way to view the full vitamin and mineral content, as well as % daily values. As you can see, black beans are high sources of thiamin, folate, iron, magnesium and phosphorus.
They are also very low in saturated fat and sodium when compared to other canned foods. Rinsing the beans before use can further reduce the sodium content.
Health Benefits of Black Beans
Black beans provide excellent nutrition and have been linked to the following health benefits:
– Weight management – High protein and fiber promotes fullness and helps manage hunger and portion control (4).
– Blood sugar regulation – The fiber content causes a slow, steady rise in blood sugar instead of a spike (5).
– Heart health – The high fiber, folate, magnesium and potassium content supports heart health (6).
– Cancer prevention – Compounds in black beans exhibit antioxidant and anti-inflammatory effects that may help protect against cancer (7).
– Digestive health – The high fiber content aids digestion and provides food for healthy gut bacteria (8).
– Iron deficiency – Black beans are a good plant-based source of iron, especially for vegetarians/vegans prone to deficiency. Vitamin C-rich foods can help increase iron absorption when paired with black beans (9).
In summary, adding black beans to your diet provides a wide range of vitamins, minerals, fiber and phytonutrients that offer multiple health benefits with minimal calories. Enjoying black beans regularly can improve energy, weight, digestion, blood sugar and heart health.
Tips for Cooking and Eating Black Beans
Here are some tips for incorporating more black beans into your diet:
– Choose canned beans for convenience or dry beans to save money. Rinse before use to remove excess sodium.
– Mash or puree beans and use as a base for dips, spreads or burgers.
– Add beans to salads, soups, stews, tacos, burritos and chili. Black beans pair well with rice, onions, bell peppers and corn.
– Make black bean brownies or hummus for nutritious twists on classic treats.
– Sprout dry beans for a crunchy, fresh texture to add to sandwiches and bowls.
– Roast beans in the oven with seasonings for a crispy snack.
– Use bean broth from cooked dry beans to add extra flavor to dishes.
Experiment with different bean recipes to find new ways to integrate this nutrition powerhouse into your diet.
Common Questions
Here are answers to some common questions about the calories and nutrition in black beans:
Are canned or dried beans healthier?
Canned and dried beans are generally nutritionally similar, but canned beans may be higher in sodium while dried beans contain more calcium. Rinsing canned beans helps reduce the sodium content.
Do you count net carbs or total carbs in black beans?
Black beans contain high fiber, so counting net carbs (total carbs minus fiber) gives a better sense of blood sugar impact. There are about 26g net carbs in 1 cup black beans.
Are black beans high in calories?
No, black beans are relatively low in calories for the amount of nutrients they provide. There are 227 calories in 1 cup cooked beans, and they provide protein, fiber, vitamins and minerals.
Can black beans help with weight loss?
Yes, black beans can support weight loss because they are low calorie, highly nutritious, promote fullness and help regulate blood sugar. Pairing them with vegetables boosts nutritional content without excess calories.
Do black beans cause gas and bloating?
Like other legumes, black beans contain oligosaccharides that may cause gas and bloating in some people as they are hard to digest. Introducing beans gradually and drinking plenty of fluids can help reduce gas and bloating.
Conclusion
Black beans are an affordable, versatile and nutrient-packed pantry staple to include in your diet. Canned Goya black beans contain approximately 227 calories per 1 cup serving. They provide a good source of plant-based protein, fiber, vitamins and minerals with minimal fat and sodium. Black beans offer many health benefits and can be incorporated into a wide variety of recipes. Rinsing canned beans, pairing with produce and introducing bean dishes gradually can help reduce digestive issues. Overall, black beans make a tasty, nutritious addition to any diet.
