Black Beans

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

Black Beans: Nutritional Analysis

Overview

Black beans provide a moderate caloric content at 132 kcal per cup, primarily contributing carbohydrates and protein. The macronutrient profile indicates a low total fat content of 0.54 g, with 23.71 g of carbohydrates, including 8.7 g of dietary fiber, which is significant for digestive health and satiety. The protein content is notable at 8.86 g, accounting for 18% of the Daily Value (DV), making black beans a good plant-based protein source. In terms of micronutrients, black beans are particularly high in folate, providing 149 mcg, which is 37% of the DV. They also contain beneficial minerals such as magnesium (70 mg, 17% DV) and iron (2.1 mg, 12% DV), contributing to overall mineral intake. However, while the fiber content is commendable, the overall presence of certain vitamins and minerals may be limited compared to other food sources.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Dietary Fiber	8.7 g	31%	Above Average
Protein	8.86 g	18%	Above Average
Folate (B9)	149 mcg	37%	Above Average
Magnesium	70 mg	17%	Above Average
Iron	2.1 mg	12%	Moderate
Sodium	1 mg	0%	Low
Calcium	27 mg	2%	Low
Vitamin E	0.87 mg	6%	Moderate
Vitamin K	3.3 mcg	3%	Low

Potential Benefits

• Dietary Fiber: The high fiber content of 8.7 g can promote digestive health and enhance feelings of fullness, which may help with weight management.
• Protein: With 8.86 g of protein per 100 g, black beans serve as a valuable plant-based protein source, supporting muscle maintenance and repair.
• Folate: At 149 mcg, black beans provide a considerable amount of folate, which is important for cellular function and tissue growth.
• Magnesium: The 70 mg of magnesium supports various biochemical reactions in the body, including those involved in muscle and nerve function.
• Iron: With 2.1 mg of iron, black beans can contribute to maintaining healthy red blood cells, especially in vegetarian diets.

Potential Concerns

• Low Calcium: The calcium content is low at 27 mg, which may not sufficiently support bone health when consumed as a primary calcium source.
• Low Vitamin E: At 0.87 mg, the vitamin E content is limited, which may not provide adequate antioxidant support on its own.
• Low Sodium: While the low sodium level may be beneficial for those monitoring their intake, it may also lead to flavor concerns in some culinary applications.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

Black beans are a nutrient-dense food, particularly strong in dietary fiber, protein, and folate. While they are low in fat and sodium, they may lack certain vitamins and minerals, such as calcium and vitamin E. Their profile makes them suitable for inclusion in vegetarian and high-fiber diets.