1 serving (130 grams) contains 227 calories, 15.2 grams of protein, 0.9 grams of fat, and 40.8 grams of carbohydrates.
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Nutrition Information
Calories |
412.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.6 g | 2% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.8 mg | 0% | |
| Total Carbohydrates | 74.2 g | 26% | |
| Dietary Fiber | 27.3 g | 97% | |
| Sugars | 1.1 g | ||
| protein | 27.6 g | 55% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 83.6 mg | 6% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1110.9 mg | 23% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Black bean
Black beans, native to Central and South America, are a staple in Latin American cuisine and widely used globally in dishes like soups, salads, and rice-based meals. These legumes are a rich source of plant-based protein, dietary fiber, and complex carbohydrates. In addition, they contain essential vitamins and minerals such as folate, magnesium, iron, and potassium. Black beans are low in fat and cholesterol-free, making them a heart-healthy food choice. Their deep black color is due to anthocyanins, antioxidants that may benefit overall health. Known for their versatility, black beans can be used in both savory dishes and even desserts, highlighting their nutritional and culinary adaptability.
Health Benefits
- Promotes heart health due to high magnesium (60 mg per cup), which supports healthy blood pressure levels.
- Supports digestion with 15 grams of dietary fiber per cup, aiding in gut health and regularity.
- Helps build and repair tissues with 15 grams of protein per cup, making them a great option for muscle development.
- Contains folate (256 mcg per cup), essential for DNA synthesis and preventing neural tube defects during pregnancy.
- Rich in antioxidants like flavonoids and anthocyanins, which combat oxidative stress and may reduce inflammation.
Dietary Considerations
Selection and Storage
Store dried black beans in a cool, dry place for up to a year. Cooked black beans should be refrigerated in an airtight container and consumed within 3 to 5 days.
Common Questions About Black bean Nutrition
Are black beans high in protein?
Yes, black beans are a good source of plant-based protein, providing about 8 grams of protein per 1/2 cup serving (cooked). They are an excellent protein option for vegans and vegetarians, and they also contain essential amino acids.
Can I eat black beans on a keto diet?
Black beans are not ideal for a strict keto diet due to their higher carbohydrate content; a 1/2 cup serving contains roughly 20 grams of total carbohydrates and 7 grams of fiber, resulting in net carbs of approximately 13 grams. They may fit into a less restrictive, low-carb diet in small quantities.
What are the health benefits of black beans?
Black beans are rich in dietary fiber, which helps support digestion and regulate blood sugar levels. They also contain iron, magnesium, folate, and antioxidants that promote heart health and may reduce inflammation in the body.
How much black beans should I eat in a serving?
A typical serving size is 1/2 cup of cooked black beans, which provides around 114 calories, 8 grams of protein, and 7 grams of fiber. This portion is suitable for balancing with other foods in a healthy meal.
How do black beans compare to lentils?
Black beans and lentils are both great sources of plant-based protein and fiber, but lentils generally have slightly more protein (about 9 grams per 1/2 cup cooked). Black beans are richer in some minerals like magnesium, while lentils have higher folate levels, making either a nutritious choice depending on dietary needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
