Black Turtle Beans (Mature Seeds, Raw): Nutritional Overview
Black turtle beans, a versatile and nutrient-packed ingredient, are a staple in many culinary traditions worldwide. Their dense nutritional profile and rich, earthy flavor make them a favorite for hearty soups, stews, salads, and more. Below is a detailed breakdown of their nutritional content and health benefits.
Nutritional Composition Per 100 Grams
| Nutrient | Amount | Health Benefits |
|---|---|---|
| Energy (kcal) | 339.0 | Provides a significant source of energy, ideal for fueling your day. |
| Protein (g) | 21.25 | Rich in plant-based protein, supporting muscle repair and overall body function. |
| Fat (g) | 0.9 | Contains minimal fat, making it a heart-healthy choice. |
| Saturated Fats (g) | 0.232 | Low in saturated fats, promoting cardiovascular health. |
| Carbohydrates (g) | 63.25 | A complex carbohydrate source, offering sustained energy release. |
| Dietary Fiber (g) | 15.5 | High fiber content aids digestion and supports gut health. |
| Sugars (g) | 2.12 | Naturally low in sugar, suitable for balanced diets. |
| Calcium (mg) | 160.0 | Strengthens bones and teeth while supporting heart and nerve function. |
| Iron (mg) | 8.7 | Essential for oxygen transport in the body and reducing fatigue. |
| Magnesium (mg) | 160.0 | Supports muscle and nerve function, along with energy production. |
| Phosphorus (mg) | 440.0 | Vital for healthy bones, teeth, and cellular repair. |
| Potassium (mg) | 1500.0 | Helps regulate blood pressure and maintain proper heart function. |
| Sodium (mg) | 9.0 | Naturally low in sodium, excellent for low-salt diets. |
| Zinc (mg) | 2.2 | Boosts immune system function and supports wound healing. |
| Copper (mg) | 1.0 | Plays a role in iron absorption and energy production. |
| Manganese (mg) | 1.0 | Important for bone health and antioxidant defense. |
| Selenium (mcg) | 3.2 | Protects against oxidative stress and supports thyroid function. |
| Vitamin C (mg) | 0.0 | Minimal content; best paired with Vitamin C-rich foods to enhance iron absorption. |
| Thiamin (mg) | 0.9 | Supports energy metabolism and nervous system health. |
| Riboflavin (mg) | 0.193 | Aids in energy production and skin health. |
| Niacin (mg) | 1.955 | Promotes heart health and helps convert food into energy. |
| Vitamin B6 (mg) | 0.286 | Supports brain development and immune function. |
| Folate (mcg) | 444.0 | Crucial for DNA synthesis and red blood cell production. |
| Vitamin B12 (mcg) | 0.0 | Not present; recommended to pair with B12-rich foods for a balanced diet. |
| Vitamin A (mcg) | 0.0 | Lacks Vitamin A; consider combining with colorful vegetables for enhanced benefits. |
| Vitamin E (mg) | 0.21 | Provides antioxidant protection, supporting skin and cellular health. |
| Vitamin D2 (mcg) | 0.0 | Absence of Vitamin D; can be complemented with fortified foods or sunlight exposure. |
Allergen Information
- Free from common allergens: Black turtle beans are naturally free of gluten, dairy, and nuts, making them an excellent option for individuals with these sensitivities.
- Cross-contamination: Always check labels for cross-contamination if you have severe allergies, as processing facilities might handle other allergens.
Dietary Preferences
- Vegan and Vegetarian: A fantastic protein source for plant-based diets.
- Gluten-Free: Suitable for gluten-intolerant individuals and celiac patients.
- Low-Fat and Heart-Healthy: Contains negligible fat, ideal for heart-conscious meals.
- Diabetic-Friendly: Low sugar content with complex carbs ensures steady glucose levels.
Culinary Advice
To maximize the nutritional value and flavor of black turtle beans:
- Soaking and Cooking: Soak beans overnight and cook thoroughly to improve digestibility and reduce cooking time.
- Pairing Suggestions: Combine with rice or quinoa to create a complete protein. Add to soups, stews, salads, or even blend into dips like black bean hummus.
- Storage Tips: Store raw beans in a cool, dry place to maintain freshness for months.
Conclusion
Black turtle beans are not just a pantry essential; they are a powerhouse of nutrients, offering a wealth of health benefits. Their adaptability in recipes makes them a beloved ingredient for global cuisines, ensuring you can enjoy their goodness in countless ways. Add them to your weekly menu for a delicious and nutritious boost!
