1 serving (130 grams) contains 110 calories, 7.0 grams of protein, 1.0 grams of fat, and 19.0 grams of carbohydrates.
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Nutrition Information
Calories |
156.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.4 g | 1% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 569.2 mg | 24% | |
| Total Carbohydrates | 27.0 g | 9% | |
| Dietary Fiber | 10.0 g | 35% | |
| Sugars | 1.4 g | ||
| protein | 9.9 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 85.1 mg | 6% | |
| Iron | 2.5 mg | 13% | |
| Potassium | 0 mg | 0% | |
* 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 beans
Black beans are small, shiny legumes native to South and Central America, often used in Latin and Caribbean cuisines. A staple in various dishes like soups, rice, and salads, black beans are highly nutritious, offering an excellent source of plant-based protein, dietary fiber, and complex carbohydrates. They are also rich in essential micronutrients such as folate, magnesium, and potassium, while being naturally low in fat and cholesterol-free. One cup of cooked black beans provides approximately 15 grams of protein and 15 grams of fiber, making them a valuable food for supporting dietary needs and overall health.
Health Benefits
- Promote cardiovascular health due to high potassium content (739 mg per cup), which helps regulate blood pressure.
- Support digestive health with their high dietary fiber content (15 grams per cup), aiding in regular bowel movements and gut health.
- Enhance energy production with their iron content (3.6 mg per cup), essential for oxygen transportation in blood and preventing anemia.
Dietary Considerations
Selection and Storage
Store dried black beans in a cool, dry place in an airtight container for up to a year. Cooked beans should be refrigerated and consumed within 3-5 days or frozen for longer storage.
Common Questions About Black beans Nutrition
Are black beans high in protein?
Yes, black beans are a good source of protein, offering about 15 grams of protein per cooked cup (172 grams). While not a complete protein, they are an excellent option when combined with grains or other plant-based foods to form complete amino acid profiles.
Can I eat black beans on a keto diet?
Black beans are not ideal for a strict keto diet as they contain around 40 grams of carbohydrates per cup, with about 15 grams being fiber. If you are following a liberal keto plan, they might fit in small quantities, but they are generally better suited for moderate-carb or other diets.
What are the health benefits of eating black beans?
Black beans are rich in fiber, protein, and antioxidants, which may help support heart health, improve digestion, and aid in blood sugar regulation. They also contain vitamins and minerals, such as folate, magnesium, and iron, contributing to overall health and energy production.
How much black beans should I eat per serving?
A standard serving of black beans is about half a cup (86 grams) of cooked beans, which contains approximately 114 calories, 7.5 grams of protein, and 6 grams of fiber. This serving size provides great nutritional benefits without overloading on carbohydrates.
How do black beans compare to other legumes like lentils or chickpeas?
Compared to lentils and chickpeas, black beans are slightly lower in protein and carbohydrates but higher in fiber, with about 7.5 grams of fiber per half cup. They also have a creamier texture, making them a great addition to soups, stews, and salads. Chickpeas have slightly more calories and fat, while lentils cook faster and tend to hold their shape better in recipes.
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.
- USDA FoodData - Black beans DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Plant-Based Diets: Health Benefits and ConsiderationsNational Institutes of Health (NIH)NIH fact sheet highlighting the role of black beans in plant-based diets and their health benefits like fiber and protein content.
- Dietary Guidelines for Americans, 2020-2025: Legumes (Beans, Peas, and Lentils)U.S. Department of Health and Human Services (HHS)Provides guidance on including black beans and other legumes in a healthy dietary pattern.
- Health Benefits of Dietary PulsesAmerican Journal of Clinical NutritionPeer-reviewed study highlighting benefits of black beans in cardiovascular health, glycemic control, and weight management.
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.
