Nutritional Information: Black Turtle Beans (Mature Seeds, Cooked, Boiled Without Salt)
Black Turtle Beans are a nutrient-rich legume often used in various cuisines worldwide. They are an excellent source of plant-based protein, dietary fiber, and essential minerals. Below is the comprehensive nutritional breakdown for 100 grams of cooked black turtle beans:
| Nutrient | Amount per 100 g | Daily Value (%) |
|---|---|---|
| Energy (kcal) | 130.0 | ~6.5% |
| Protein (g) | 8.18 | ~16% |
| Total Fat (g) | 0.35 | <1% |
| – Saturated Fat (g) | 0.089 | <1% |
| Carbohydrates (g) | 24.35 | ~8% |
| – Dietary Fiber (g) | 8.3 | ~30% |
| – Sugars (g) | 0.32 | – |
| Calcium (mg) | 55.0 | ~4% |
| Iron (mg) | 2.85 | ~16% |
| Magnesium (mg) | 49.0 | ~12% |
| Phosphorus (mg) | 152.0 | ~22% |
| Potassium (mg) | 433.0 | ~9% |
| Sodium (mg) | 3.0 | <1% |
| Zinc (mg) | 0.76 | ~7% |
| Copper (mcg) | 0.269 | ~30% |
| Manganese (mg) | 0.327 | ~14% |
| Selenium (mcg) | 1.2 | ~2% |
| Vitamin C (mg) | 0.0 | 0% |
| Thiamin (Vitamin B1) (mg) | 0.225 | ~19% |
| Riboflavin (Vitamin B2) (mg) | 0.056 | ~4% |
| Niacin (Vitamin B3) (mg) | 0.527 | ~3% |
| Vitamin B6 (mg) | 0.077 | ~6% |
| Folate (mcg) | 86.0 | ~22% |
| Vitamin B12 (mcg) | 0.0 | 0% |
| Vitamin A (mcg) | 0.0 | 0% |
| Vitamin E (mg) | 0.87 | ~6% |
| Vitamin D2 (mcg) | 0.0 | 0% |
Health Benefits
Black Turtle Beans are renowned for their ability to support heart health, regulate blood sugar levels, and aid digestion due to their high fiber content. They are low in fat and sodium, making them suitable for low-fat and low-sodium diets.
Allergen Information
Black Turtle Beans are naturally free from common allergens such as gluten, dairy, eggs, nuts, and soy. However, cross-contamination may occur during processing. It is recommended to check packaging labels if you have specific allergies.
Dietary Preferences
These beans are a versatile addition to diets such as vegan, vegetarian, gluten-free, and Mediterranean. They are an excellent protein source for plant-based eaters and can be incorporated into soups, salads, and side dishes.
Cooking Tip
Soaking the beans overnight can reduce cooking time and improve digestibility. Pair them with grains like rice to create a complete protein source.
Black Turtle Beans are a powerhouse of nutrients, ideal for enhancing the flavor and nutritional profile of your meals. Enjoy them as a wholesome ingredient in your culinary creations!
