Black Beans (Mature Seeds, Cooked, with Salt)
Black beans are a nutritious and versatile legume that offer a variety of health benefits. When cooked and seasoned with salt, they become an excellent addition to a range of dishes, from soups and salads to stews and tacos. These beans are rich in protein, fiber, and essential minerals, making them a fantastic choice for anyone seeking to boost their dietary intake of nutrients.
Nutritional Breakdown (per serving):
| Nutrient | Amount |
|---|---|
| Energy | 132.0 kcal |
| Protein | 8.86 g |
| Fat | 0.54 g |
| Saturated Fats | 0.139 g |
| Carbohydrates | 23.71 g |
| Fiber | 8.7 g |
| Sugar | 0.32 g |
| Calcium | 27.0 mg |
| Iron | 2.1 mg |
| Magnesium | 70.0 mg |
| Phosphorus | 140.0 mg |
| Potassium | 355.0 mg |
| Sodium | 237.0 mg |
| Zinc | 1.12 mg |
| Copper | 0.209 mcg |
| Manganese | 0.444 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.244 mg |
| Riboflavin (B2) | 0.059 mg |
| Niacin (B3) | 0.505 mg |
| Vitamin B6 | 0.069 mg |
| Folate (B9) | 149.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.87 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
- Protein-Rich: Black beans are an excellent plant-based protein source, contributing 8.86 grams per serving. This makes them a valuable ingredient in vegetarian and vegan diets.
- High in Fiber: With 8.7 grams of fiber, these beans aid in digestion and support gut health, while also helping to regulate blood sugar levels.
- Mineral Content: Black beans are a great source of essential minerals like magnesium, phosphorus, potassium, and iron, which are crucial for maintaining healthy bones, muscle function, and overall metabolic health.
- Low in Fat: With only 0.54 grams of fat and a minimal amount of saturated fats, black beans are a heart-healthy choice for anyone watching their fat intake.
Dietary Considerations:
Black beans are naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivity. They are also dairy-free and suitable for vegan and vegetarian diets, providing plant-based protein and fiber.
Advice:
To maximize the benefits of black beans, consider pairing them with whole grains like brown rice or quinoa for a complete protein meal. You can also add them to salads, soups, or even use them as a base for veggie burgers. Be mindful of the sodium content, especially when using canned beans, and rinse them thoroughly before consumption to reduce sodium levels.
Conclusion:
Black beans are an incredibly nutritious, versatile, and easy-to-prepare ingredient that can be incorporated into a wide variety of meals. Their high protein and fiber content, along with an impressive array of essential vitamins and minerals, make them an excellent choice for anyone looking to maintain a balanced and healthy diet. Whether you’re a seasoned cook or a beginner, black beans are sure to be a welcome addition to your kitchen repertoire.
