How many carbs are in black beans?
One cup of cooked black beans has about 41g of carbohydrate and 26g of net carbs. Black beans also carry about 15g of protein and 15g of fiber per cup.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (172g) | 40.8g | 15.0g | 25.8g |
| 100 grams | 23.7g | 8.7g | 15.0g |
Net carbs
One cup of cooked black beans has about 26g of net carbs, which is total carbs (41g) minus fiber (15g). The high fiber-to-carb ratio means black beans produce a much slower and flatter glucose rise than their total carb count suggests. See the net carbs guide.
Glycemic index of black beans
The glycemic index of black beans is about 30. Black beans have a low glycemic index. The high resistant starch and soluble fiber content means the starch digests slowly. Canned black beans have a similar GI to home-cooked.
For diabetes
Black beans have 41g of total carbs per cup but a GI of only 30, one of the lowest of any common food. The fiber and resistant starch content mean the glucose rise is slow and sustained rather than a sharp spike. For people with diabetes, black beans are one of the most favorable high-carb foods available. Still, count the full total carb load for dosing and watch for beans refried in lard or with added sugar in restaurant preparations. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked black beans has about 26g of net carbs, which exceeds a full strict keto day's budget. Black beans do not fit keto, though their favorable fiber profile makes them a better choice than most starchy foods outside keto.
Good to know
Canned black beans are nearly identical nutritionally to home-cooked once drained and rinsed. Rinsing reduces sodium by about 40%. Bean soups and stews often use twice the amount of beans that would be a single side dish, so the carbs per bowl can reach 80g or more. Black bean burgers are made from ground beans mixed with binders and spices; the carb count depends heavily on the other ingredients in the patty.
Full nutrition (per 100g)
- Calories: 132.0 kcal
- Carbohydrate: 23.71g
- Fiber: 8.7g
- Sugars: 0.32g
- Protein: 8.86g
- Fat: 0.54g
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Get the appFrequently asked questions
How many carbs are in black beans?
One cup of cooked black beans (172g) has about 41g of carbohydrate. A half-cup serving has about 20g of carbs.
How many net carbs are in black beans?
One cup has about 26g of net carbs, which is total carbs (41g) minus about 15g of fiber.
What is the glycemic index of black beans?
About 30, which is very low. Despite the high total carb content, the resistant starch and fiber produce a very slow, gradual glucose rise.
Are black beans OK for diabetics?
Yes. Black beans have a GI of 30 and 15g of fiber per cup. They produce a much flatter blood sugar rise than bread, rice, or potatoes with similar total carbs.
Are black beans keto?
No. One cup has about 26g of net carbs. Beans do not fit standard keto.