Black Beans

Black Beans – Nutrition Facts (per 100 grams, cooked)

Calories: 132 kcal
Protein: 8.9 g
Fat: 0.5 g

• Saturated Fat: 0.1 g
• Monounsaturated Fat: 0.1 g
• Polyunsaturated Fat: 0.2 g
  Carbohydrates: 23.7 g
• Sugars: 0.3 g
• Fiber: 8.7 g
  Cholesterol: 0 mg
  Sodium: 1 mg

Vitamins in Black Beans

• Vitamin A: 1 IU (0% DV)
• Vitamin B1 (Thiamine): 0.2 mg (15% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (4% DV)
• Vitamin B3 (Niacin): 0.5 mg (3% DV)
• Vitamin B5 (Pantothenic Acid): 0.3 mg (6% DV)
• Vitamin B6: 0.1 mg (7% DV)
• Vitamin B9 (Folate): 149 µg (37% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 0 mg (0% DV)
• Vitamin D: 0 IU (0% DV)
• Vitamin E: 0.9 mg (6% DV)
• Vitamin K: 2.8 µg (2% DV)

Minerals in Black Beans

• Calcium: 27 mg (2% DV)
• Phosphorus: 140 mg (20% DV)
• Magnesium: 60 mg (14% DV)
• Potassium: 355 mg (8% DV)
• Iron: 2.1 mg (12% DV)
• Zinc: 1.1 mg (10% DV)
• Selenium: 1.2 µg (2% DV)
• Copper: 0.2 mg (24% DV)
• Manganese: 0.4 mg (18% DV)

Nutritional Benefits of Black Beans

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Rich in plant-based protein and fiber, making them an excellent muscle-building and digestion-supporting food.
• High in folate (B9), essential for DNA synthesis and red blood cell production, especially important during pregnancy.
• Good source of iron and magnesium, which support energy production, muscle function, and oxygen transport.
• Packed with antioxidants, including anthocyanins, which help reduce inflammation and protect against chronic diseases.
• Low in fat and naturally cholesterol-free, promoting heart health.
• A slow-digesting carbohydrate, helping to regulate blood sugar levels and keep you feeling full longer.