Nutrition for Black Beans

Calories, Protein, Vitamins and More

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Black Beans Nutrition Summary

One cup of black beans (240 grams or 0.5 lb) contains 218 calories and 14.5 grams of protein. Black beans consists of 76% water, 17% carbohydrates, 6% protein, and less than 1% of fat.

Black beans are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron and potassium. It also contains significant amounts of magnesium, thiamin, riboflavin, folate, copper, zinc, manganese, phosphorus and choline.

In one cup of black beans:

  • Calories: 218
  • Protein: 14.5 g
  • Sugar: 0.6 g
  • Dietary fiber: 16.6 g
  • Fat: 0.7 g, (Saturated: 0.2 g)
  • Sodium: 921.6 mg
There is no significant amounts of cholesterol in black beans.

See the Black Beans Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beans, black turtle, mature seeds, canned.

Calories in Black Beans

Black beans have 218 calories per cup or 91 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

71% of calories in black beans are from carbohydrates, 26% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 71% of the calories in black beans are from carbohydrates. The carbs in black beans are mostly in the form of dietary fiber and sugar (97% and 3%). An excellent high-fiber food, a single cup of black beans contains 66% of recommended daily values or 16.6 grams of dietary fiber.

  • Dietary fiber: 16.6 g
  • Sugar: 0.6 g
There is no significant amounts of starch in black beans.

Calories from Fat

A small portion, or 3% the calories in Black Beans are from fat. Black beans are very low in total fat, with 0.7 grams per cup. Most of the fat in black beans are healthier unsaturated fats.

Black beans are cholesterol free and trans-fat free.

  • Total fat: 0.7 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholesterol or trans fat in black beans.

Omega-3 and Omega-6 in Black Beans

Black beans are a source of healthy omega-3 fatty acids, containing a total of 0.14 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.14 g
Also a source of omega-6 fatty acids, every cup of black beans contain a total of 0.2 grams of omega-6. [2]

  • linoleic acid: 0.16 g
The omega-6 to omega-3 ratio in black beans is 1.1: 1.

Calories Similar to Black Beans

Some other legume or legume products with similar calories to black beans by weight:

Protein in Black Beans

An excellent source of protein, a single cup of Black Beans contains 29% of recommended daily values or 14.5 grams of protein. In addition, black beans contain significant amounts of all 9 essential amino acids.

  • Protein: 14.47 g
  • Tryptophan: 0.17 g
  • Threonine: 0.53 g
  • Isoleucine: 0.68 g
  • Leucine: 1.23 g
  • Lysine: 1.01 g
  • Methionine: 0.19 g
  • Phenylalanine: 0.85 g
  • Valine: 0.84 g
  • Histidine: 0.4 g

Protein Similar to Black Beans

Some other legume or legume products with similar amounts of protein to black beans by weight:

Vitamins and Minerals in Black Beans

An good source of many nutrients, black beans contain abundant amounts of calcium, iron and potassium. In fact, a single cup of black beans contains 32% of recommended daily values or 739.2 milligrams of potassium. Also an excellent source of iron, a single cup of black beans contains 25% of recommended daily values or 4.6 milligrams of iron.

Vitamins in black beans (1 cup):
  • Vitamin a: 2.9 ug
  • Thiamin: 0.3 mg
  • Riboflavin: 0.3 mg
  • Niacin: 1.5 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 6.5 mg
  • Vitamin e: 1.5 mg
  • Folate: 146.4 ug
  • Vitamin k: 5.5 ug
Minerals in black beans (1 cup):
  • Calcium: 84 mg
  • Potassium: 739.2 mg
  • Iron: 4.6 mg
  • Magnesium: 84 mg
  • Zinc: 1.3 mg
  • Selenium: 3.1 ug
  • Phosphorus: 259.2 mg
  • Copper: 0.5 mg
  • Manganese: 0.6 mg
  • Choline: 55.7 mg
There is no significant amounts of pantothenic acid or vitamin b12 in black beans.

Similar to Black Beans for Potassium

Here are some other legume or legume products with similarly abundant amounts of potassium to black beans:

Black Beans Nutrition Chart

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Black Beans in Cooking

Black beans are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of black beans.

Friends and Relatives of Black Beans

Foods commonly cooked with black beans: Other similar relatives:

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