1 serving (150 grams) contains 227 calories, 14.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
358.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.2 g | 4% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 788.6 mg | 34% | |
| Total Carbohydrates | 63.1 g | 22% | |
| Dietary Fiber | 23.7 g | 84% | |
| Sugars | 3.2 g | ||
| protein | 22.1 g | 44% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 946.4 mg | 20% | |
* 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 Cuban black beans
Cuban black beans, an integral part of Cuban and Caribbean cuisine, are small, glossy black legumes with a dense texture and earthy flavor. Often simmered with traditional seasonings like garlic, onions, and peppers, these beans are enjoyed as a hearty side dish or a main component of meals. Nutritionally, black beans are a rich source of plant-based protein, dietary fiber, and complex carbohydrates, offering approximately 15 grams of protein and 15 grams of fiber per cooked cup (172g). They also contain essential minerals such as iron, magnesium, potassium, and folate, making them a nutrient-dense ingredient as part of a balanced diet.
Health Benefits
- Promotes heart health due to soluble fiber content, which helps lower LDL cholesterol levels.
- Aids in regulating blood sugar thanks to its low glycemic index and high complex carbohydrate content.
- Supports energy metabolism and red blood cell formation with its high iron and folate levels.
- Boosts digestive health, as one cup provides about 60% of the daily recommended fiber intake.
- Provides magnesium, which is vital for muscle and nerve function and bone health.
Dietary Considerations
Selection and Storage
Store dried black beans in an airtight container in a cool, dry place for up to a year. Cooked black beans can be refrigerated in an airtight container for 3-5 days or frozen for up to 6 months.
Common Questions About Cuban black beans Nutrition
Are Cuban black beans high in protein?
Cuban black beans are an excellent source of plant-based protein, offering around 8 grams of protein per cooked cup. They are a great protein option for vegetarians and vegans, while also providing essential amino acids.
Can I eat Cuban black beans on a keto or low-carb diet?
Cuban black beans are not ideal for a strict keto diet due to their carbohydrate content; one cup contains around 41 grams of carbs, with 15 grams being fiber. They work better in moderate low-carb diets and can be fit in sparingly when aiming for high fiber intake.
What are the health benefits of Cuban black beans?
Cuban black beans contain high levels of fiber, which promote digestive health and reduce cholesterol. They are rich in antioxidants, folate, magnesium, and iron, supporting heart health and energy production. However, people with sensitivities to legumes or digestive issues should consume them carefully.
What is the recommended portion size for Cuban black beans?
A typical serving size for Cuban black beans is about 1/2 cup, which contains approximately 114 calories, 7 grams of protein, and 20 grams of carbohydrates. This portion size works well as a side dish or protein source in a balanced meal.
How do Cuban black beans compare to other beans like pinto or kidney beans?
Cuban black beans have slightly more fiber (around 15g per cup) compared to pinto and kidney beans, making them ideal for digestion. They also have a denser texture and earthy flavor, whereas pinto beans are creamier and kidney beans are mildly sweet, fitting different 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.
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.
