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Canned black beans no added fat
Canned black beans no added fat has 136.7 calories per serving (100 Grams). It provides 8.9g protein, 24.3g carbs, and 0.4g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 10.1g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Canned black beans no added fat in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories136.7 kcal
- Carbs24.3 g (97.4 kcal)
- Protein8.9 g (35.5 kcal)
- Fats0.4 g (3.9 kcal)
Nutrition Label
Canned black beans no added fat
- Serving Size100 Grams ( g)
- Calories136.7 kcal
- Carbs24.3 g
- Fiber10.1 g
- Sugar0.3 g
- Protein8.9 g
- Fat0.4 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.2 g
- Cholesterol0.0 mg
- Sodium348.0 mg
Nutrition per 100g
- Calories136.7 kcal
- Carbs24.3 g
- Fiber10.1 g
- Sugar0.3 g
- Protein8.9 g
- Fat0.4 g
- Cholesterol0.0 mg
- Sodium348.0 mg
1 serving = 100g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Canned black beans no added fat
100 Grams
Instructions
Glycemic Index
42 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Health Goals Suitability
Weight Loss
At just 136.7 kcal per serving, this is an excellent choice for weight management. The 10.1g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 10.1g fiber further slows glucose absorption. The protein content (8.9g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.9g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly.
PCOS
Low GI (42) with 10.1g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (8.9g) supports healthy thyroid function.
Portion Guidance
Weight Loss
100 Grams (~100g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
100 Grams (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
100 Grams (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Canned black beans no added fat stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (273.4-410.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Canned black beans no added fat contains 136.7 kcal (8.9g protein, 24.3g carbs, 0.4g fat). That's 136.7 kcal per 100g. You can track exact portions in the Hint app.
At just 136.7 kcal per serving, this is an excellent choice for weight management. The 10.1g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 10.1g fiber further slows glucose absorption. The protein content (8.9g) helps prevent blood sugar spikes. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Canned black beans no added fat has 8.9g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Canned black beans no added fat is light enough for dinner at 136.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Canned black beans no added fat is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (42) with 10.1g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
