Is there folic acid in black beans?

December 23, 2025 •

4 min read

According to the Cleveland Clinic, one cup of cooked black beans provides 256 micrograms of folate, or 64% of the daily value. So, is there folic acid in black beans? Yes, they are indeed a rich source of this vital nutrient, also known as folate or Vitamin B9.

Quick Summary

Black beans are an excellent source of natural folate, important for DNA synthesis and cellular health. Learn about their folate content, various health benefits, and cooking methods that maximize nutrient retention.

Key Points

Black beans are rich in folate: One cup of cooked black beans can provide over 60% of the recommended daily value for folate.
Folate vs. Folic Acid: Folate is the natural form of Vitamin B9 found in black beans, while folic acid is the synthetic form.
Supports Cellular Health: Folate is crucial for DNA synthesis, cell growth, and preventing the buildup of homocysteine.
Essential During Pregnancy: Adequate folate intake is vital for pregnant women to support fetal neurological development and reduce the risk of birth defects.
Maximize Folate Retention: Cooking methods like steaming or pressure cooking, which limit water usage, help preserve more of the beans' natural folate content.
Diverse Legume Options: While black beans are excellent, other legumes like lentils and edamame contain even higher levels of folate.

The Difference Between Folate and Folic Acid

While the terms are often used interchangeably, there is a key distinction. Folate is the naturally occurring form of Vitamin B9 found in foods like black beans, spinach, and asparagus. Folic acid is the synthetic, man-made form of Vitamin B9 used in dietary supplements and fortified foods, such as cereals and pasta. Our bodies absorb folic acid more readily than the folate from food sources. However, the folate found naturally in black beans still contributes significantly to your daily intake and offers numerous health benefits.

The Nutritional Power of Black Beans

Black beans are a powerhouse of nutrition beyond their impressive folate content. They are packed with protein and dietary fiber, which aids in digestion and helps promote feelings of fullness. Their low glycemic index helps regulate blood sugar levels, making them an excellent choice for diabetics. Black beans also provide a wealth of other essential nutrients, including iron, magnesium, phosphorus, and potassium, all of which contribute to overall health.

The Health Benefits of Folate

Getting enough folate in your diet is essential for several bodily functions. It plays a critical role in DNA synthesis and repair, which is fundamental for cell growth and function. This is why folate is particularly important during periods of rapid growth, like pregnancy, to prevent neural tube defects. Folate also helps the body produce healthy red blood cells, preventing certain types of anemia. The nutrient also aids in the breakdown of homocysteine, an amino acid that can damage blood vessels if levels are too high, thus supporting heart health.

Maximizing Folate Retention in Black Beans

As a water-soluble vitamin, folate can be lost during cooking, especially through processes like boiling. To maximize the retention of folate and other nutrients when cooking black beans, consider these methods:

Steaming or Pressure Cooking: These methods use less water, which prevents folate from leaching out.
Using Cooking Liquid: If you do boil your beans, use the nutrient-rich cooking liquid as a base for soups, sauces, or other dishes to retain the lost vitamins.
Soaking Methods: Opt for the traditional slow-soak method over a quick boil and soak. The long soak helps preserve more of the natural folate.
Cooking Time: Aim for a cooking time of under 150 minutes to minimize heat-induced folate destruction.

Comparing Folate in Black Beans to Other Legumes

While black beans are a fantastic source, other legumes also offer significant folate content. The following table provides a comparison based on a ½-cup cooked serving of various legumes:


Legume Type	Folate Content (Approximate)	Daily Value (DV) Percentage	Notes
Black Beans	128 mcg	32%	Excellent source of fiber and protein.
Lentils	180 mcg	45%	One of the highest folate sources among legumes.
Chickpeas	140 mcg	35%	Also known as garbanzo beans.
Pinto Beans	148 mcg	37%	Great for gut health.
Edamame	240 mcg	60%	Green soybeans are exceptionally high in folate.

This comparison demonstrates that while black beans are an excellent source, incorporating a variety of legumes like lentils and edamame can help you achieve even higher daily folate intake.

Versatile and Delicious Ways to Incorporate Black Beans

Adding more black beans to your diet can be both easy and delicious. They are incredibly versatile and can be used in a wide variety of dishes.

Soups and Stews: Black beans add heartiness and a nutritional boost to any soup or chili. The cooking liquid will retain leached folate, making it an especially efficient way to get the nutrient.
Salads: Toss them into a salad for extra protein and fiber. Combine with fresh vegetables and a citrus dressing for a flavorful meal.
Tacos and Burritos: A staple in many cuisines, black beans are a perfect filling for tacos, burritos, and quesadillas.
Dips and Spreads: Blend cooked black beans with garlic, lime juice, and spices to create a nutritious and tasty dip.
Vegan Burgers: Mashed black beans can form the base of flavorful and nutrient-dense homemade vegan burger patties.

A Conclusion on Folate and Black Beans

In conclusion, black beans are a confirmed and valuable natural source of folate, making them an excellent dietary choice for anyone looking to increase their intake of this important B vitamin. Whether you're pregnant and need a higher daily dose, or simply aiming for a healthier heart and better cellular function, black beans offer a delicious and accessible way to get there. By being mindful of cooking methods, you can ensure that you are getting the maximum nutritional benefit from this versatile legume. Adding black beans to your diet is a simple yet effective step toward supporting your overall health and wellness. For more on maximizing nutritional intake from whole foods, consider exploring other resources.

Frequently Asked Questions

Folate is the form of Vitamin B9 found naturally in foods like black beans. Folic acid is the synthetic form of this vitamin, commonly used in supplements and fortified foods, and is more easily absorbed by the body.

Yes, as a water-soluble vitamin, some folate can leach out into the cooking water when black beans are boiled. To minimize this, use less water, steam the beans, or use a pressure cooker.

According to the Cleveland Clinic, one cup of cooked black beans contains approximately 256 micrograms of folate, which is 64% of the Daily Value.

Yes, canned black beans are also a good source of folate. However, some folate may be lost during the canning process, so it's a good practice to rinse and retain the liquid where possible or opt for low-sodium versions.

The folate in black beans supports cellular health, aids in DNA synthesis and repair, helps produce healthy red blood cells, and can reduce the risk of heart problems by regulating homocysteine levels.

While folate from food is less absorbed than synthetic folic acid, you can maximize intake by using cooking methods that minimize folate loss, such as steaming. Pairing folate-rich foods with others containing vitamin C can also aid in absorption.

Yes, some other legumes like lentils and edamame have even higher folate levels per serving than black beans. Including a variety of legumes can help boost your overall folate intake.