Black Beans
Low GI and very filling; a fat-loss staple.
FatTonic Facts
Black Beans · per serving 1 cup (172g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 5 | −11.0 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 15 | +24.0 |
| Protein (g) | 15 | +10.5 |
| Capped at 100 | raw 122.7 | = 100 |
| Glycemic index | 20 | |
| Carbs (g) | 41 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 173735 (Beans, black, mature seeds, cooked, boiled, without salt), public domain, checked 2 Oct 2026.
Glycemic index: 20, from one test: “Black bean (Phaseolus vulgaris Linn ), soaked overnight, cooked 45 min (Philippines)”, Table A1 no. 1108 (reference: bread, 1 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Panlasigui LN, Panlilio LM, Madrid JC. Glycaemic response in normal subjects to five different legumes commonly used in the Philippines. Int J Food Sci and Nutr 1995; 46: 155-60. Table A1 lists this test against white bread (28 on the bread scale) and prints 20 on the glucose scale (bread value x 0.7). Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 30, from no recorded source.
Per 100 g (USDA record; serving 172 g): carbs 23.7, sugar 0.3, fiber 8.7, protein 8.9, fat 0.5 g.
What this means for fat-burning
Why this score: fiber 15 g set it, +24.0 points. Source: USDA FoodData Central, FDC 173735.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Black Beans scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does black beans spike insulin?
Glycemic load 5 for 1 cup (172g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is black beans good for fat loss?
Excellent (100/100): black beans strongly supports fat-burning.
Better in legumes
Black Beans ties for the best in legumes on this index.