Beyond Basic Beans: Get the Skinny on Creative + Good-For-You Black Bean Finds!

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Legumes like black beans, red beans, white beans, and lentils are packed with protein and fiber, and are one of the top food sources of soluble fiber.  And while a bean-filled entrée or side is always a good idea, try mixing things up with these good-for-you black bean finds that are also rich in soluble fiber!

Black Beans per one cup, cooked:  225 calories – 40 grams carbs – 15 grams fiber – 5 grams soluble fiber – 15 grams protein


Black Bean Pasta by Tolerant Foods

  • Per serving (4 per box): 320 calories – 55 grams carb – 15 grams fiber (estimated 5 grams soluble fiber) – 22 grams protein
  • Ingredient: Non-GMO Black Beans


Black Bean Chips by Beanitos

  • Per serving (6 per bag): 140 calories – 15 grams carb – 5 grams fiber (estimated 1.7 grams soluble fiber) – 5 grams protein
  • Ingredients include whole black beans, sunflower oil, rice, spices


Black Bean Salsa – e.g. by Clearly Organic (available locally at Rouses)

  • 2 tablespoons: 20 calories – 6 grams carb – 3 g fiber (estimated 1 gram soluble fiber) – 2 grams protein
  • Ingredients include tomato puree, black beans, jalapeno peppers, red bell peppers, spices


Black Bean Flour by Bob’s Red Mill

  • ¼ cup: 120 calories – 22 grams carb – 5 grams fiber (estimated 1.7 grams soluble fiber) – 8 grams protein
  • Ingredient: Black Beans
  • Use in dips, baked goods, soups, roux, sauces


Black Bean Soup – e.g. Dr. McDougall’s Black Bean Lime Soup

  • As much as 24 grams fiber (estimated 8 grams soluble fiber) per serving
  • Just check labels to be sure sodium is in check.
  • Light-weight, excellent for travelling, just add water



Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD


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