1 serving (100 grams) contains 132 calories, 8.9 grams of protein, 0.5 grams of fat, and 23.7 grams of carbohydrates.
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Nutrition Information
Calories |
264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2 mg | 0% | |
| Total Carbohydrates | 47.4 g | 17% | |
| Dietary Fiber | 17.4 g | 62% | |
| Sugars | 0.6 g | ||
| protein | 17.8 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54 mg | 4% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 710 mg | 15% | |
* 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 Porotos negros
Porotos negros, or black beans, are a staple legume in Latin American cuisine, known for their distinct rich flavor and dense texture. These small, shiny beans have been cultivated for thousands of years and are especially prominent in dishes like Brazilian feijoada, Cuban black bean soup, and Mexican burritos. Nutritionally, black beans are a powerhouse of plant-based protein, dietary fiber, and complex carbohydrates. A 1-cup serving of cooked black beans provides approximately 15 grams of protein, 15 grams of fiber, and significant amounts of essential nutrients like folate (64% of the Daily Value), magnesium (30% DV), and iron (20% DV). They are naturally low in fat and contain beneficial antioxidants like anthocyanins, which contribute to their dark color.
Health Benefits
- Supports digestive health due to high dietary fiber content (15g per cup), promoting regular bowel movements and gut microbiome diversity.
- Rich in folate (64% DV per cup), essential for red blood cell formation and preventing neural tube defects during pregnancy.
- Contains magnesium (30% DV per cup), which supports muscle and nerve function as well as bone health.
- Good plant-based protein source (15g per cup), making it ideal for muscle repair and maintenance in vegetarian or vegan diets.
- High in antioxidants, particularly anthocyanins, which may help reduce inflammation and lower the risk of chronic diseases.
Dietary Considerations
Selection and Storage
Store dried black beans in an airtight container in a cool, dry place for up to a year. Cooked beans should be refrigerated in an airtight container and consumed within 3-5 days, or frozen for up to 6 months.
Common Questions About Porotos negros Nutrition
Are porotos negros high in protein?
Yes, porotos negros (black beans) are a great source of plant-based protein, offering approximately 15 grams of protein per cooked cup (172 grams). They are an excellent option for vegetarians, vegans, or anyone looking to increase their protein intake from non-meat sources.
Can I eat porotos negros on a low-carb or keto diet?
Porotos negros are not typically suitable for a strict keto diet because they contain about 40 grams of total carbohydrates per cooked cup, with around 15 grams coming from fiber. However, they may fit into a more moderate low-carb diet in small portions while providing valuable nutrients.
What are the health benefits of eating porotos negros?
Porotos negros are packed with nutrients, including fiber, folate, magnesium, and antioxidants. They support heart health by helping to lower cholesterol levels and promote digestive health due to their high fiber content. However, they can cause bloating or gas in some individuals if consumed in large amounts.
What is the recommended serving size for porotos negros?
A typical serving size for porotos negros is 1/2 cup cooked (86 grams), which provides around 114 calories, 7.5 grams of protein, 20 grams of carbohydrates, and 7.5 grams of fiber. This portion works well as part of a balanced meal.
How do porotos negros compare to other beans like pinto beans or kidney beans?
Compared to pinto beans or kidney beans, porotos negros have a slightly denser texture and an earthy flavor. Nutritionally, they are quite similar, although black beans contain slightly more fiber and antioxidants, which contribute to their darker color.
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.
