Black bean puree

Legume

Item Rating: 95/100

1 serving (130 grams) contains 114 calories, 7.6 grams of protein, 0.5 grams of fat, and 20.4 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

Calories		207.3
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.8 mg	0%
Total Carbohydrates		37.1 g	13%
	Dietary Fiber	13.6 g	48%
	Sugars	0.5 g
protein		13.8 g	27%
Vitamin D		0 mcg	0%
Calcium		49.1 mg	3%
Iron		3.8 mg	21%
Potassium		554.5 mg	11%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 8 cal (3.8%)

Protein: 55 cal (26.1%)

Carbs: 148 cal (70.1%)

About Black bean puree

Black bean puree is a versatile dish made by blending cooked black beans into a smooth, creamy consistency. Originating from Latin American cuisine, it is a staple in many dishes such as burritos, tacos, or as a dip. Black beans are an excellent source of plant-based protein and provide a rich nutritional profile, including dietary fiber, complex carbohydrates, vitamins such as folate (B9), and minerals like iron, magnesium, and potassium. They are also low in saturated fat and naturally gluten-free, making them a nutritious component of many diets.

Health Benefits

• Rich in dietary fiber (15g per cup of cooked beans), promoting digestive health and aiding in reducing cholesterol levels.
• High in protein (15g per cup), making it a valuable meat alternative for vegetarians and vegans.
• Contains magnesium (120mg per cup), which supports muscle function and heart health.
• Rich in antioxidants such as anthocyanins, which can combat inflammation and promote cellular health.
• An excellent source of folate (256mcg per cup, 64% of the daily value), which is essential for cell growth and development.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store black bean puree in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze the puree in portioned containers for up to 3 months.

Common Questions About Black bean puree Nutrition

Is black bean puree high in protein?

Yes, black bean puree is a good source of protein, offering about 7-8 grams of protein per 1/2 cup (approximately 120 grams). This makes it an excellent plant-based protein option for vegetarians and vegans.

Can I eat black bean puree on a keto diet?

Black bean puree is not ideal for a strict keto diet due to its carbohydrate content. A 1/2 cup serving contains about 20 grams of net carbs, making it better suited for less restrictive low-carb diets rather than keto.

What are the health benefits of black bean puree?

Black bean puree is rich in fiber, with around 7 grams per 1/2 cup serving, promoting digestive health and supporting steady blood sugar levels. It also provides essential nutrients like folate, magnesium, and iron, which contribute to heart health, energy production, and overall well-being.

What is the recommended portion size for black bean puree?

A typical portion size for black bean puree is 1/4 to 1/2 cup, depending on your dietary needs and goals. This serving provides about 60-120 calories and is often sufficient as a side dish or as part of a meal.

How does black bean puree compare to hummus or other dips?

Black bean puree tends to have a slightly higher protein and fiber content compared to traditional chickpea hummus. However, it also has a stronger, earthier flavor. Both are healthy options, but black bean puree can be a better choice for those seeking more fiber or looking to diversify their legume intake.

Data Sources & Scientific References