Black Beans (No Salt Added)
A legume that is extremely low in sodium and high in both potassium and fiber, making it an excellent plant-based protein source for DASH diet meals.
Nutritional Information
Calories 227 per 1 cup cooked (172g)
Sodium 3mg per 1 cup cooked (172g)
Potassium 611mg per 1 cup cooked (172g)
Fiber 15g per 1 cup cooked (172g)
Introduction
No-salt-added black beans are a legume that is extremely low in sodium and high in both potassium
and fiber, making them an excellent plant-based protein source for DASH diet meals. Available
dried or canned, black beans can be used in many dishes from salads and soups to burgers and
grain bowls.
Health Benefits
- Naturally very low in sodium when no salt added
- High in potassium as part of a balanced diet
- High in fiber
- Provides plant-based protein
- Contains nutrients that may contribute to overall wellness
Preparation & Cooking
If using dry black beans, soak them overnight, then cook for 1-2 hours until tender. Canned
no-salt-added black beans are convenient and ready to use—just drain and rinse. Black beans
can be added to salads (hot or cold), used in soups and stews, made into veggie burgers, or
used in grain bowls. They're versatile in both savory dishes and some sweet applications.
Storage
Dry black beans are a pantry staple that store very well in an airtight container for up to
2 years. Keep them sealed to prevent pests. Once cooked, black beans should be refrigerated and
used within 3-5 days. Cooked black beans can also be frozen for longer storage. Canned no-salt-added
black beans should be stored in the pantry until opened, then refrigerated after opening and
used within 3-5 days.
Cooking Tips
- Available dried in bulk or packages—soak overnight before cooking
- Canned black beans convenient but must check for no-salt-added
- Drain and rinse canned beans to reduce any sodium
- Look for no-salt-added canned versions
- Bulk purchases offer good value for regular use