Black Beans (Canned, Mature Seeds)
Black beans, also known as Phaseolus vulgaris, are a popular legume known for their rich nutritional profile and versatile use in various dishes. Often canned for convenience, these mature seeds are an excellent source of protein, fiber, and essential minerals, making them a valuable addition to a balanced diet. Whether added to soups, salads, or side dishes, black beans contribute a hearty texture and mild flavor.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 91 kcal |
| Protein | 6.03 g |
| Fat | 0.29 g |
| Saturated Fat | 0.075 g |
| Carbohydrates | 16.55 g |
| Fiber | 6.9 g |
| Sugar | 0.23 g |
| Calcium | 35 mg |
| Iron | 1.9 mg |
| Magnesium | 35 mg |
| Phosphorus | 108 mg |
| Potassium | 308 mg |
| Sodium | 138 mg |
| Zinc | 0.54 mg |
| Copper | 0.192 mcg |
| Manganese | 0.233 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 2.7 mg |
| Thiamine (B1) | 0.14 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 0.62 mg |
| Vitamin B6 | 0.055 mg |
| Folate | 61 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.62 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Black beans are generally safe for most individuals, but people with legume allergies should exercise caution. Canned black beans may contain preservatives or additives, so always check the label if you have sensitivities or allergies to specific ingredients.
Dietary Preferences
Black beans are naturally vegetarian and vegan-friendly, offering a high plant-based protein source. They are also gluten-free, making them an excellent choice for those with gluten intolerance or celiac disease. Additionally, the high fiber content makes them suitable for individuals looking to improve digestive health or manage weight.
Health Benefits
Black beans are nutrient-dense, providing a variety of vitamins and minerals that contribute to overall health. Their high protein content supports muscle growth and repair, while the fiber promotes digestive health and helps maintain stable blood sugar levels. The presence of essential minerals like magnesium and potassium supports cardiovascular health, and the antioxidant properties of black beans help combat oxidative stress in the body.
Tips for Use
Canned black beans are incredibly versatile and can be used in numerous dishes, from salads to stews and even as a filling for wraps and tacos. If using canned beans, be sure to rinse them thoroughly to reduce the sodium content. For a heartier dish, pair black beans with whole grains like quinoa or brown rice for a complete protein meal.
Conclusion
Black beans are a powerhouse of nutrition, offering a wide array of health benefits. Their versatility in cooking and rich nutrient profile make them a fantastic choice for anyone looking to add more plant-based protein and fiber into their diet. Whether enjoyed in a simple bean salad or as part of a complex dish, black beans are a staple that can be incorporated into a variety of recipes to boost flavor and nutrition.
