Dals & legumesHigh choking riskFrom 6 months

Black beans (cooked)

Good for:

Immunity
Gut
Growth

How to serve

Around 6 months

Blend smooth.

9 months

Flatten or mash each bean.

12 months+

Smashed beans on toast or in tacos.

Recipes with black beans (cooked)

Black Bean, Avocado & Quinoa BowlStage 3 · 9–11m

What it's good for

Per typical serving at 7–8 months (~60 g).

Immunity
- Zinc is needed for the immune system to work properly, and for growth. 22% of daily need. MedlinePlus: Zinc in diet ↗
Gut
- Fiber helps digestion and prevents constipation. MedlinePlus: Dietary Fiber ↗No daily need is set before 12 months; counted from 3.8 g, 20% of the 1–3 year need.
Growth
- Protein helps the body repair cells and make new ones, and is important for growth. 48% of daily need. MedlinePlus: Protein in diet ↗

A nutrient counts when one serving gives at least 20% of the daily need (NASEM) — the bar FDA sets for “excellent source” labels. No single food does the job alone; a varied diet does.

Per 100 g

Values are for the cooked weight.

Energy	132 kcal
Protein	8.9 g
Fat	0.54 g
Carbohydrate	24 g
Fiber	8.7 g
Sugars (naturally occurring)	0.32 g
Iron	2.1 mg
Zinc	1.1 mg
Calcium	27 mg
Vitamin A (RAE)	0 µg
Vitamin C	0 mg
Vitamin D	0 µg
Folate	149 µg
Vitamin B12	0 µg
DHA (omega-3)	0 g
Sodium	1.0 mg
Potassium	355 mg
Magnesium	70 mg

Source: USDA FoodData Central #173735 — “Beans, black, mature seeds, cooked, boiled, without salt”.