Black beans
Low GI
GL 11.9 per cup (170 g) · GL 7 per 100 g
- High fiber content
- May cause digestive discomfort in sensitive individuals
Black beans has a glycemic index of 30 (Low). One cup (170 g) adds a glycemic load of 11.9.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2644285 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Black beans
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Black beans is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 10 g | 0.7 |
| 1/2 cup, cooked/canned, drained | 130 g | 9.1 |
| 1 cup | 170 g | 11.9 |
Nutrition Facts (per 100g)
per 100g
| Calories | 132 kcal |
| Carbohydrates | 23.7 g |
| Sugars (Total) | 0.3 g |
| Natural | 0.3 g |
| Added | 0 g |
| Fiber | 8.7 g |
| Soluble | 2.6 g |
| Insoluble | 6.1 g |
| Protein | 8.9 g |
| Fat | 0.5 g |
| Saturated | 0.1 g |
| Unsaturated | 0.4 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- High fiber content
- Low glycemic index
- Rich in plant protein
- May cause digestive discomfort in sensitive individuals
- Contains some antinutrients
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Black beans?
Black beans has a glycemic index of 30 (Low). One cup (170 g) has a glycemic load of 11.9; per 100 g the glycemic load is 7.
Is Black beans good for people with insulin resistance?
Black beans has a low glycemic index (30), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Black beans has the lowest glycemic load?
Black beans has the lowest glycemic load of all forms of Black beans in this database (7 per 100 g).
Check Black beans in the Logi app, with your portion.
