Black Beans (cooked): GI, GL, Carbs & Blood Sugar Impact

Q: "What is the GI of Black Beans (cooked)?"

"The typical published GI of Black Beans (cooked) is 30, with a reported range of 30-36 (evidence level: Moderate)."

Q: "How many carbohydrates are in Black Beans (cooked)?"

"About 40.8 g per 1 cup cooked (172 g) (23.7 g per 100 g), including 15.0 g of fiber."

Q: "Is Black Beans (cooked) suitable for people with diabetes?"

"Another fiber-and-protein powerhouse that keeps GL low at typical portions."

Q: "What is the estimated glycemic load of Black Beans (cooked)?"

"About 7.7 per 1 cup cooked (172 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula."

Glycemic index of black beans (30), glycemic load, carbs per cup, and why black beans fit a diabetes-friendly eating pattern.

Category: Legumes · Nutrition data source: USDA FoodData Central · GI source: International Tables of GI & GL Values / University of Sydney · Last verified:

30 Glycemic Index Low

7.7 Estimated GL 1 cup cooked (172 g)

40.8 g Carbohydrate per 1 cup cooked (172 g)

15.0 g Fiber per 1 cup cooked (172 g)

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, record FDC ID 175237 ("Beans, black, mature seeds, cooked, boiled, with salt"). 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.

Diabetes consideration: Another fiber-and-protein powerhouse that keeps GL low at typical portions.

What can change the impact?

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.

Frequently Asked Questions

What is the GI of Black Beans (cooked)?

The typical published GI of Black Beans (cooked) is 30, with a reported range of 30-36 (evidence level: Moderate).

How many carbohydrates are in Black Beans (cooked)?

About 40.8 g per 1 cup cooked (172 g) (23.7 g per 100 g), including 15.0 g of fiber.

Is Black Beans (cooked) suitable for people with diabetes?

Another fiber-and-protein powerhouse that keeps GL low at typical portions.

What is the estimated glycemic load of Black Beans (cooked)?

About 7.7 per 1 cup cooked (172 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula.

DMSafeHaven provides educational information based on publicly available nutrition databases and published research. It is not a substitute for individualized medical advice. Nutrition values: USDA FoodData Central (CC0). GI values: published tables (see methodology). GI/GL estimates do not predict any individual's glucose response — test your own blood glucose with your care team's guidance.