1 serving (130 grams) contains 114 calories, 7.6 grams of protein, 0.5 grams of fat, and 20.4 grams of carbohydrates.
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Nutrition Information
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 | 83.6 mg | 6% | |
| 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
Source of Calories
About Organic black beans
Organic black beans are a staple in Latin American, Caribbean, and Southwestern cuisines, prized for their rich, earthy flavor and versatility. These legumes are packed with high-quality protein, making them a popular plant-based protein source. They are also a rich source of complex carbohydrates and dietary fiber. Containing essential nutrients such as folate, magnesium, and potassium, they provide numerous health benefits. A 1-cup (cooked) serving of organic black beans offers approximately 227 calories, 15g of protein, 15g of fiber, and 40g of carbohydrates, while being naturally low in fat and sodium. The organic designation ensures they are free from synthetic pesticides and genetically modified organisms (GMOs), making them a sustainable and health-conscious choice for a variety of diets.
Health Benefits
- Supports heart health due to high potassium (611 mg per cup), which helps regulate blood pressure.
- Aids digestion and promotes gut health with 15g of fiber per cup, including insoluble fiber.
- Rich in folate (256 mcg per cup), which is essential for DNA synthesis and beneficial during pregnancy.
- Contains antioxidants like anthocyanins, which help combat oxidative stress and inflammation.
- Provides plant-based protein (15g per cup), supporting muscle repair and growth in vegetarian or vegan diets.
Dietary Considerations
Selection and Storage
Store dry black beans in an airtight container in a cool, dry place for up to a year. Cooked black beans can be refrigerated in a sealed container for 3-5 days or frozen for up to 6 months.
Common Questions About Organic black beans Nutrition
Are organic black beans high in protein?
Yes, organic black beans are a great source of plant-based protein. One cup (166g) of cooked black beans provides about 15g of protein, making them an excellent choice for those looking to increase protein intake without consuming animal products.
Can organic black beans be eaten on a keto diet?
Organic black beans are not considered keto-friendly due to their carbohydrate content. One cup of cooked black beans contains about 41g of total carbohydrates, including 15g of fiber, which is relatively high and may not fit within the strict carbohydrate limits of a ketogenic diet.
What are the health benefits of organic black beans?
Organic black beans are rich in fiber, protein, and essential nutrients like folate, magnesium, and iron. Their high fiber content supports digestive health and helps regulate blood sugar levels, while their antioxidants may promote heart health and reduce inflammation.
What is the recommended serving size for organic black beans?
A typical serving size for organic black beans is about 1/2 cup (83g) of cooked beans. This portion provides approximately 110 calories, 7.5g of protein, and 6g of dietary fiber, offering a balanced addition to a meal without excessive calories.
How do organic black beans compare to other beans like kidney beans or chickpeas?
Organic black beans are slightly higher in fiber compared to kidney beans and chickpeas, with around 15g per cup versus 12-13g per cup for the others. They also have a milder, earthy flavor and softer texture, making them ideal for dishes like soups, chili, or salads.
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.
