Black beans, a versatile and nutrient-dense ingredient, are a staple in many cuisines worldwide. Perfect for soups, stews, salads, and more, these beans provide an excellent source of protein, fiber, and essential vitamins and minerals. Below is the detailed nutritional breakdown of black beans:
Nutritional Information (Per 100g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Energy (kcal) | 132.0 | – |
| Protein (g) | 8.86 | – |
| Total Fat (g) | 0.54 | – |
| Saturated Fat (g) | 0.139 | – |
| Carbohydrates (g) | 23.71 | – |
| Dietary Fiber (g) | 8.7 | 31% |
| Sugar (g) | 0.32 | – |
| Calcium (mg) | 27.0 | 2% |
| Iron (mg) | 2.1 | 12% |
| Magnesium (mg) | 70.0 | 18% |
| Phosphorus (mg) | 140.0 | 20% |
| Potassium (mg) | 355.0 | 10% |
| Sodium (mg) | 1.0 | 0% |
| Zinc (mg) | 1.12 | 10% |
| Copper (mg) | 0.209 | 23% |
| Manganese (mg) | 0.444 | 19% |
| Selenium (mcg) | 1.2 | 2% |
| Vitamin C (mg) | 0.0 | 0% |
| Thiamin (mg) | 0.244 | 20% |
| Riboflavin (mg) | 0.059 | 5% |
| Niacin (mg) | 0.505 | 3% |
| Vitamin B6 (mg) | 0.069 | 5% |
| Folate (mcg) | 149.0 | 37% |
| Vitamin B12 (mcg) | 0.0 | 0% |
| Vitamin A (mcg) | 0.0 | 0% |
| Vitamin E (mg) | 0.87 | 6% |
| Vitamin D2 (mcg) | 0.0 | 0% |
*Percent Daily Values (%DV) are based on a 2,000-calorie diet. Your daily values may vary depending on your calorie needs.
Key Highlights
- High Protein Content: With 8.86g of protein per 100g, black beans are a great plant-based protein source for vegetarians and vegans.
- Rich in Dietary Fiber: Boasting 8.7g of fiber, they support digestive health and promote a feeling of fullness.
- Packed with Essential Minerals: Significant amounts of magnesium, phosphorus, and potassium contribute to strong bones and heart health.
- Low in Sodium: At just 1mg of sodium, they are ideal for low-sodium diets.
Allergen Information
Black beans are naturally free from common allergens, including gluten, dairy, and nuts. However, cross-contamination may occur in manufacturing or packaging facilities. Always check the label if you have severe allergies.
Dietary Preferences
- Vegan and Vegetarian-Friendly: Black beans are completely plant-based and suitable for those avoiding animal products.
- Gluten-Free: Naturally free from gluten, they are safe for individuals with celiac disease or gluten sensitivity.
- Low Fat: With only 0.54g of fat per 100g, they align well with low-fat dietary goals.
Tips and Advice
- Preparation: For best results, soak dry black beans overnight and cook them thoroughly to enhance digestibility and reduce cooking time.
- Usage: Add cooked black beans to burritos, rice dishes, or salads for a flavorful, protein-packed boost.
- Storage: Refrigerate cooked black beans in an airtight container for up to 3–4 days or freeze for long-term storage.
Conclusion
Black beans are a powerhouse of nutrition that seamlessly integrates into a variety of recipes. Their nutrient density and adaptability make them an essential addition to any healthy eating plan. Whether you’re creating a hearty chili or a refreshing black bean salad, these humble legumes will elevate both the flavor and nutritional value of your meals.