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Black beans: carbs, carb exchanges and glycemic index
Values per 100 g: black beans, cooked.
15.0g net carbs per 100 g
1.0carb exchanges per 100 g (15 g each)
26*glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 15.0 g |
|---|---|
| Fiber | 8.7 g |
| Protein | 8.9 g |
| Fat | 0.5 g |
| Energy | 132 kcal |
Source: USDA FoodData Central, SR Legacy, record 173735 “Beans, black, mature seeds, cooked, boiled, without salt”. Net carbs = total carbs 23.7 g − fiber 8.7 g.
Portions
| Portion | ½ cup86 g | 1 cup172 g |
|---|---|---|
| Net carbs, g | 12.9 | 25.8 |
| Carb units (10 g) | 1.3 | 2.6 |
| Carb units (12 g) | 1.1 | 2.2 |
| Carb exchanges (15 g) | 0.9 | 1.7 |
| Glycemic load | 3 | 7 |
The portion weights come from the USDA household measures for this food. A cup is a US measuring cup, about 240 ml. Carb units = carbs of the portion ÷ 10, 12 or 15 g. Glycemic load = GI × carbs of the portion ÷ 100.
Glycemic index
GI 26. This is the mean of 2 measurements in the 2021 international GI tables. The measured values are from 20 to 31.
* This value includes measurements from the second table of the paper: studies with method deviations, such as few participants, participants with diabetes, or wide variation. Use it as a rough guide.
Foods in the tables:
- Black Beans
- Black bean ( Phaseolus vulgaris Linn ), soaked overnight, cooked 40 min
Count a full plate
Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.
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