Black beans glycemic index
Black beans has a glycemic index of 26, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 6 (low).
Also known as: black turtle beans
- Serving150 g
- Available carbs23 g
- Fiber13 g
- Sugars0.5 g
- Protein13 g
- Calories198 kcal
Serving: about 3/4 cup cooked.
What to know
Black beans are low GI. Rice and beans together have a lower glycemic response than rice alone, which makes traditional dishes like gallo pinto, pabellón or moros y cristianos smarter than they look.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 7.5 g | 2 | Low |
| 100 g | 15 g | 4 | Low |
| 150 g · about 3/4 cup cooked | 23 g | 6 | Low |
| 300 g · double serving | 45 g | 12 | Medium |
What the studies found
The value of 26 is the median of 2 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (20 to 31).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 20 · Philippines 1995
- 31 · Mexico 1991
Black beans compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is black beans low glycemic?
Yes. With a GI of 26, black beans is in the low range (55 or less).
What is the glycemic load of black beans?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 6, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat black beans?
With a GI of 26 and a low glycemic load per serving, black beans usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in black beans?
A 150 g serving has about 36 g of total carbohydrate, including 13.1 g of fiber, leaving 22.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 23.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 132 kcal | 198 kcal |
| Carbohydrates | 24 g | 36 g |
| Available carbs | 15 g | 23 g |
| Fiber | 8.7 g | 13 g |
| Sugars | 0.3 g | 0.5 g |
| Protein | 8.9 g | 13 g |
| Fat | 0.5 g | 0.8 g |
Source: USDA FoodData Central, Beans, black, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 173735). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.