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Cooked black beans

Boiled black beans

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories132 kcal
  • Proteins8.86 g
  • Carbohydrates23.7 g
  • Fats0.54 g
  • Fiber6.97 g
  • Sodium0.001 g
  • Sugars0.32 g
  • CO₂ footprint80 g
Detailed nutrition enriched from Canadian Nutrient File — Beans, black, mature seeds, boiled

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.139 g0.7% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 27 mg2.7% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 2.1 mg9.5–15% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 85 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 70 mg23% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 140 mg20% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 355 mg10% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 1 mg<0.1% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 1.12 mg8–10% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.209 mg23% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.444 mg15% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 1.2 µg2% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 26 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 0 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.87 mg9.7% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 0 µg
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.244 mg20% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.059 mg4.9% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.505 mg3.4% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 2.26 mg NE15% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.242 mg4.8% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.069 mg5.3% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 149 µg
  • Vitamin B-12 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 32.6 mg
  • Vitamin K (phylloquinone) 3.3 µg
  • Folic acid 0 µg
  • Naturally occurring folate 149 µg
  • Dietary folate equivalents 149 µg37% of daily reference Codex NRV-R: 400 µg DFE/day
  • Alpha-tocopherol, added 0 mg0% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin B-12, added 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
Fatty acids Saturated and unsaturated fatty acids 28 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.13 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.008 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.047 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.126 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.105 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.047 g
  • Fatty acids, polyunsaturated, total 0.231 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.105 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.32 g
Other compounds Additional compounds measured by CNF 22 nutrients
  • Alcohol 0 g
  • Moisture 65.7 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Tryptophan 0.105 g
  • Threonine 0.373 g
  • Isoleucine 0.391 g
  • Leucine 0.708 g
  • Lysine 0.608 g
  • Methionine 0.133 g
  • Cystine 0.096 g
  • Phenylalanine 0.479 g
  • Tyrosine 0.25 g
  • Valine 0.464 g
  • Arginine 0.549 g
  • Histidine 0.247 g
  • Alanine 0.372 g
  • Aspartic acid 1.07 g
  • Glutamic acid 1.35 g
  • Glycine 0.346 g
  • Proline 0.376 g
  • Serine 0.482 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Black beans cooked until tender, ready for burritos, chili, bowls and salads.

Cook with it

Recipes using this ingredient

Black Bean and Pepper Fajitas

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Smoky peppers, lime-warmed black beans, avocado, and a small spoonful of sour cream make a fast fajita filling with plenty of contrast. A handful of raw pepper folded in at the end keeps the texture crisp.

Homemade Vegan Enchiladas with Tex-Mex Swagger

25 min 35 min 5 min

These vegan enchiladas are the kind of weeknight comfort food that makes you feel organized. Whole wheat tortillas get filled with a smoky black bean, bell pepper, and onion mixture, then baked under a quick tomato passata sauce spiked with Tex-Mex spirit. High in fiber, rich in plant protein.

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