In this article
- Black bean flour fiber, scoop by scoop
- Bean flour nutrition compared
- What else comes with the fiber
- Gluten free flour fiber with black beans
- High protein baking with a dark flour
- A five minute bean dip, counted
- Black bean flour vs a bowl of black beans
- Black bean flour vs black bean pasta
- Getting the texture right
- A quick buying and baking checklist
- Try one swap this week
- Black bean flour questions
- Sources
Many cooks assume every bean flour is basically the same, so swapping one for another won’t change much. On fiber, that isn’t true: black bean flour fiber runs about 15.5 grams per 100 grams in USDA FoodData Central’s dry black bean record, well ahead of chickpea and lentil flour.
A quarter cup of Bob’s Red Mill black bean flour lists 5 grams of fiber and 8 grams of protein for 120 calories. That makes it the highest fiber of the common bean flours, though its flavor and color decide where it fits.
Black bean flour fiber, scoop by scoop
USDA doesn’t keep a generic record for black bean flour, but it does for dry black beans, which is all the flour is. Bob’s Red Mill’s record for its single ingredient flour lines up closely:
| Amount | Calories | Fiber | Protein | Carbs |
|---|---|---|---|---|
| 1/4 cup Bob’s Red Mill (35 g) | 120 | 5 g | 8 g | 22 g |
| 35 g dry black beans (USDA) | 119 | 5.4 g | 7.6 g | 21.8 g |
| 100 g dry black beans (USDA) | 341 | 15.5 g | 21.6 g | 62.4 g |
The two sources agree within half a gram on fiber and protein. A 100 gram portion covers more than half of the FDA’s 28 gram Daily Value for fiber.
Bob’s Red Mill’s record also lists 0 grams of fat and 0 milligrams of sodium. That’s one of the leanest flours you can buy.
Bean flour nutrition compared
Per 30 grams, using USDA records for the generic flours and dry beans:
| Flour (per 30 g) | Calories | Fiber | Protein | Fat |
|---|---|---|---|---|
| Black bean flour (from dry black beans) | 102 | 4.7 g | 6.5 g | 0.4 g |
| Chickpea flour | 116 | 3.2 g | 6.7 g | 2.0 g |
| Lentil flour (from dry red lentils) | 107 | 3.2 g | 7.2 g | 0.7 g |
| Whole wheat flour | 102 | 3.2 g | 4.0 g | 0.8 g |
| Brown rice flour | 109 | 1.4 g | 2.2 g | 0.8 g |
| White all purpose flour | 109 | 0.8 g | 3.1 g | 0.3 g |
Black bean flour carries about 45% more fiber than chickpea, lentil or whole wheat flour at the same weight. Protein sits close to the other bean flours, and fat is the lowest of the group.
Against white flour, the gap is dramatic. Black bean flour has nearly six times the fiber per gram.
Choosing among black bean, chickpea and lentil flours? Our comparison charts set the main options next to each other.
What else comes with the fiber
Per 100 grams, USDA lists dry black beans with 1,483 milligrams of potassium, 444 micrograms of folate, 5 milligrams of iron and 123 milligrams of calcium.
A 35 gram quarter cup works out to roughly 520 milligrams of potassium and 155 micrograms of folate. Those are numbers you won’t get from any grain flour in a scoop that size.
Bob’s Red Mill’s own record lists 40 milligrams of calcium and 1.8 milligrams of iron per quarter cup, about 10% of the Daily Value for iron.
Harvard’s Nutrition Source describes legumes as sources of protein, folate, iron and phosphorus with very little fat. Black bean flour carries that profile in a form that dissolves into sauces, soups and batters.
Gluten free flour fiber with black beans
The FDA notes that gluten occurs naturally in wheat, rye and barley. Black beans contain none, so black bean flour can raise the fiber of gluten free cooking more than almost any other common flour.
Under FDA rules, a product labeled gluten free must contain less than 20 parts per million of gluten. If you need strict avoidance, choose a bag that carries that claim, since bean flours can be milled alongside wheat.
Swapping a quarter of the rice flour in a gluten free blend for black bean flour raises the fiber noticeably. By weight, 100 grams of a 75 and 25 blend of brown rice and black bean flour comes to about 7.3 grams of fiber, compared with 4.6 for brown rice flour alone.
High protein baking with a dark flour
Black bean flour cooks up dark gray to nearly black and tastes earthy, a little like a pot of plain black beans. That color and flavor steer where it works best.
It shines where dark color is welcome or hidden:
- Brownies and chocolate cakes: cocoa masks the color and much of the flavor
- Savory flatbreads and tortillas: blended with other flours for flexibility
- Quick bean dip or refried beans: whisked into hot water and simmered
- Soups and chili: stirred in to thicken while adding fiber
- Veggie burgers and fritters: as a binder that also adds protein
For lighter baked goods like vanilla cakes or white bread, chickpea or lentil flour usually fits better. The black bean flavor and color are harder to hide there.
A five minute bean dip, counted
Whisk a quarter cup of black bean flour into three quarters of a cup of simmering water with a pinch of salt, cumin and garlic powder. Stir for a few minutes until it thickens into a smooth dip.
Based on Bob’s Red Mill’s label, the dip brings 5 grams of fiber and 8 grams of protein for 120 calories, with no fat added. Serve it with a cup of raw red bell pepper strips, which the Dietary Guidelines list at 3.1 grams, and the snack reaches about 8 grams.
That’s nearly a third of the fiber Daily Value from a pantry staple and one vegetable. It’s also quicker than opening and mashing a can of beans.
Looking for more quick dips, brownies and flatbreads made with bean flours? Our recipe eBooks are full of easy high-fiber ideas.
Black bean flour vs a bowl of black beans
Cooked black beans hold their own. The Dietary Guidelines list a half cup at 7.5 grams of fiber.
Matching that with flour takes about 48 grams of black bean flour, close to a third of a cup and about 165 calories. Unlike lentil and chickpea flour, black bean flour can match a serving of whole beans in a realistic recipe portion.
That’s what makes it useful for people who like the nutrition of beans but not the texture. Stirred into a sauce or batter, it delivers bean level fiber without whole beans on the plate.
Black bean flour vs black bean pasta
If you’ve seen black bean pasta on the shelf, you’ve already met black bean flour in another shape. The O Organics black bean penne record lists black bean flour as its only ingredient and 10 grams of fiber per 56 gram serving.
The same 56 grams of dry black beans comes to about 8.7 grams in USDA’s record. The pasta and the flour sit in the same range, which suggests shaping the flour into noodles doesn’t cost fiber.
Some black bean pastas are made from black soybeans instead, which changes the protein and carbs. With a bag of flour labeled black beans only, you know exactly which bean you’re getting.
Getting the texture right
Black bean flour absorbs liquid quickly and thickens as it heats. For a dip or instant refried beans, start with about three parts water to one part flour and add more water as it cooks.
In soups and chili, whisk the flour into a little cold liquid first, then stir it into the pot. Adding it straight to hot liquid can leave small lumps that are hard to break up.
In baking, the flour behaves like other gluten free bean flours. It adds moisture and density, so brownies turn fudgier and quick breads come out a little heavier than an all wheat version.
A quick buying and baking checklist
- Ingredient line: black beans only, with no added starch
- Fiber line: about 5 grams per 35 gram quarter cup is the benchmark
- Gluten free claim: look for it if you need strict avoidance
- Start with a partial swap: 25% of the flour in brownies or flatbreads
- Cook it fully: bean flours taste raw until heated through
- Store it sealed: in a cool, dry place, and use it within a few months
Harvard’s Nutrition Source notes that legumes can cause gas and bloating in some people. With nearly 5 grams in a small scoop, black bean flour is easy to overdo, so Mayo Clinic’s advice to raise fiber gradually over a few weeks and drink plenty of fluids applies here.
If your gut needs a gentler path as you add more beans, our gut health guides walk you through it step by step.
Try one swap this week
Pick one recipe you already make with cocoa, like brownies or a chocolate snack cake, and replace a quarter of its flour with black bean flour. The color won’t show, and each square gains fiber and protein.
If it passes the taste test at home, try the five minute bean dip next. Between the two, a single bag of black bean flour can quietly add a few grams of fiber to several meals a week.
Keep a note of which recipes your household likes best, and those become the easy, repeatable ways to use up the rest of the bag.
Black bean flour questions
How much fiber is in black bean flour?
Bob’s Red Mill’s black bean flour lists 5 grams of fiber per 35 gram quarter cup. USDA’s dry black bean record works out to 15.5 grams per 100 grams.
Does black bean flour have more fiber than chickpea flour?
Yes. Per 30 grams, black bean flour has about 4.7 grams of fiber, compared with 3.2 grams in chickpea flour.
Is black bean flour gluten free?
Black beans contain no gluten. Choose a bag labeled gluten free if you need to avoid cross contact with wheat.
How much protein is in black bean flour?
About 8 grams per quarter cup on Bob’s Red Mill’s label, or 21.6 grams per 100 grams of dry black beans.
What can you make with black bean flour?
It works well in brownies, chocolate cakes, savory flatbreads, quick bean dips, soups and veggie burgers.
Does black bean flour taste like beans?
Yes, it has an earthy black bean flavor and dark color. Cocoa, spices and savory dishes hide it best.
Can black bean flour replace whole beans?
For fiber, it can come close. About 48 grams of the flour matches the 7.5 grams of fiber in a half cup of cooked black beans.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Beans, black, mature seeds, raw (173734); Chickpea flour (besan) (174288); Lentils, pink or red, raw (174284); Wheat flour, whole-grain (168893); Wheat flour, white, all-purpose, enriched, bleached (168894); Rice flour, brown (168898); Branded Foods: Bob’s Red Mill Black Bean Flour (2059260), O Organics Organic Black Bean Gluten Free Pasta Penne (1967695).” FoodData Central. 2017 to 2023. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Dietary Fiber.” Interactive Nutrition Facts Label. 2021. accessdata.fda.gov
- U.S. Food and Drug Administration. “‘Gluten-Free’ Means What It Says.” 2023. fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. 2020. dietaryguidelines.gov
- Harvard T.H. Chan School of Public Health. “Legumes and Pulses.” The Nutrition Source. 2024. nutritionsource.hsph.harvard.edu
- Mayo Clinic Staff. “Chart of high-fiber foods.” Mayo Clinic. 2025. mayoclinic.org
