Black Beans (cooked): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of black beans (30), glycemic load, carbs per cup, and why black beans fit a diabetes-friendly eating pattern.
Do Black Beans Raise Blood Sugar?
A cup of cooked black beans carries about 41 g of carbohydrate, nearly 15 g of it fiber, with a low published GI around 30. Another legume with the low-GI, high-fiber profile that suits diabetes-friendly eating.
How to Eat It
In soups, rice bowls, burrito bowls and salads. Check the label on canned versions for added salt or sugar.
Nutrition Facts (Black Beans (cooked))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 132 kcal | 227 kcal |
| Carbohydrate | 23.7 g | 40.8 g |
| Fiber | 8.7 g | 15.0 g |
| Sugars | 0.3 g | 0.5 g |
| Protein | 8.9 g | 15.3 g |
| Fat | 0.5 g | 0.9 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 30 (typical value).
Reported range: 30-36.
Evidence level: Moderate.
Note: Consistently low GI.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 7.7 per 1 cup cooked (172 g).
Calculation: GI (30) × available carbohydrate per serving (25.8 g = 23.7 g − 8.7 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Canned vs. dried
- Portion size
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.