How much protein is in black beans?

Black beans provide approximately 8.9g of protein per 100g (cooked/canned), making them one of the best plant-based protein sources. An 80g serving delivers about 7.1g of protein. Combined with rice or grains, black beans form a complete protein with all essential amino acids.

Are black beans good for blood sugar?

Black beans are excellent for blood sugar management. With a low GI of around 30, high fibre (6.4g/100g), and high resistant starch content, they produce a very slow, steady glucose response. Studies show that including beans in a meal can reduce the overall glycaemic impact of the entire meal, even lowering the glucose response to foods eaten at the next meal (the 'second meal effect').

Are canned black beans processed?

Canned black beans in water are NOVA 2 — minimally processed. The canning process simply involves cooking the beans and sealing them in water (sometimes with a small amount of salt). They retain their full nutritional value and are not ultra-processed. Check the label: the ingredients should list only black beans, water, and possibly salt. Avoid canned beans in sauces which may contain added sugar or flavourings.

What is the glycemic index of black beans?

Black Beans has a glycemic index of 30, which is classified as Low GI. Black beans have a low GI of around 30, making them an excellent low GI carbohydrate source.

Glucose: LowNOVA 1

Nutritional Information for Black Beans

Black beans are a high-fibre, high-protein legume delivering around 132 kcal per 100g (dried, cooked) with 8.9g protein and excellent fibre content. From a SpikeSaver perspective, they are one of the best carbohydrate sources available — with a low GI of approximately 30, their combination of resistant starch, soluble fibre, and plant protein creates a very slow, steady glucose response. Dried beans are NOVA 1; canned beans in water are NOVA 2.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	132 kcal / 553 kJ	106 kcal
Protein	8.9g	7.1g
Carbohydrates	16.6g	13.3g
of which sugars	0.5g	—
Fat	0.5g	0.4g
of which saturated	0.1g	—
Fibre	6.4g	—
Salt	0.01g	—

Serving size: 1 serving (~80g cooked, or half a 400g tin drained) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Low

Glucose risk

Black beans have an exceptionally low GI of approximately 30. Despite containing 16.6g of carbohydrate per 100g, the 6.4g of fibre and high resistant starch content dramatically slow glucose absorption. The protein content (8.9g/100g) further moderates the glycaemic response. Black beans are recommended by diabetes organisations worldwide as one of the best carbohydrate-containing foods for blood sugar management.

Processing level

NOVA 1 (dried) / NOVA 2 (canned)

Dried black beans are NOVA 1 — a completely unprocessed single-ingredient food. Canned black beans in water (like Tesco Black Beans 400G) are NOVA 2, as the canning process with water is a minimal culinary processing step. The beans themselves contain no additives. However, ready-meal products containing black beans (such as chicken and black bean stir-fries) are typically NOVA 3-4 due to sauces, flavourings, and other added ingredients.

Black Beans at Tesco

Source: Tesco product page, October 2025

Tesco Black Beans 400G

£0.49*NOVA 2 (minimally processed)

Dunns River Black Beans In Salted Water 400G

£0.85*NOVA 2 (minimally processed)

Biona Organic Black Beans 400G

£1.60*NOVA 2 (minimally processed)

Tesco Chicken & Black Bean With Egg Fried Rice 400G

3 UPF markers

£3.30*NOVA 4 (ultra-processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Plain canned black beans are an excellent budget option — Tesco Black Beans 400G at just £0.49 is one of the cheapest protein sources in the supermarket. The danger zone is ready meals and sauces that use 'black bean' in the name but are dominated by rice, oil, and ultra-processed sauce ingredients. Tesco Chicken & Black Bean with Egg Fried Rice (174 kcal/100g) has more rice and sauce than actual beans and is NOVA 4. Stick with plain canned beans and add your own seasoning.

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