Black Beans (Mature Seeds, Raw) – Nutritional Information
Black beans, known for their rich flavor and versatility, are a staple in many cuisines worldwide. These small, glossy legumes are packed with essential nutrients that contribute to a healthy and balanced diet. Below is a detailed breakdown of the nutritional profile of raw, mature black beans.
Nutritional Content Per 100 Grams
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 341.0 |
| Protein (g) | 21.6 |
| Total Fat (g) | 1.42 |
| Saturated Fat (g) | 0.366 |
| Carbohydrates (g) | 62.36 |
| Dietary Fiber (g) | 15.5 |
| Sugar (g) | 2.12 |
| Calcium (mg) | 123.0 |
| Iron (mg) | 5.02 |
| Magnesium (mg) | 171.0 |
| Phosphorus (mg) | 352.0 |
| Potassium (mg) | 1483.0 |
| Sodium (mg) | 5.0 |
| Zinc (mg) | 3.65 |
| Copper (mg) | 0.841 |
| Manganese (mg) | 1.06 |
| Selenium (mcg) | 3.2 |
| Vitamin C (mg) | 0.0 |
| Thiamin (B1) (mg) | 0.9 |
| Riboflavin (B2) (mg) | 0.193 |
| Niacin (B3) (mg) | 1.955 |
| Vitamin B6 (mg) | 0.286 |
| Folate (B9) (mcg) | 444.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 0.0 |
| Vitamin E (mg) | 0.21 |
| Vitamin D2 (mcg) | 0.0 |
Key Highlights
- Protein Powerhouse: With 21.6 grams of protein per 100 grams, black beans are an excellent plant-based protein source, perfect for vegetarians and vegans.
- Fiber-Rich: Containing 15.5 grams of fiber, black beans support digestive health and help maintain steady blood sugar levels.
- Mineral-Rich: They are abundant in essential minerals like Magnesium (171 mg), Phosphorus (352 mg), and Potassium (1483 mg), contributing to heart, bone, and overall health.
- Low in Fat: With only 1.42 grams of fat, black beans are a low-fat option that supports heart health.
- Folate Boost: High in folate (444 mcg), they are particularly beneficial for pregnant women to support fetal development.
Allergen Information
Black beans are naturally free of common allergens such as nuts, gluten, dairy, and soy. However, cross-contamination may occur during processing or packaging. Always check product labels for allergen advisories.
Dietary Preferences
- Suitable for Vegans & Vegetarians: Black beans are 100% plant-based and free from animal products.
- Gluten-Free: Naturally gluten-free, making them ideal for individuals with gluten sensitivity or celiac disease.
- Low Sodium: Containing only 5 mg of sodium, they are an excellent choice for those monitoring their sodium intake.
- Rich in Plant-Based Nutrients: Packed with complex carbohydrates, fiber, and essential vitamins.
Expert Advice
- Soaking Tip: For improved digestibility and reduced cooking time, soak black beans overnight and rinse thoroughly before cooking.
- Versatile Use: Add them to soups, salads, tacos, or stews for a hearty meal. They can also be pureed into spreads or used as a meat substitute in patties and burgers.
- Storage: Store raw black beans in a cool, dry place to retain freshness and nutritional value.
Conclusion
Black beans are a nutritious and versatile ingredient that supports various dietary needs while enhancing the flavor of countless dishes. From their high protein content to their impressive mineral profile, incorporating black beans into your meals is a simple yet effective way to boost your nutritional intake.
