Nutrition for Black Beans

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

Calories from Fat

Omega-3 and Omega-6 in Black Beans

Calories Similar to Black Beans

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

• Tofu: -36 calories
• Fava Bean: +46 calories
• Pinto Beans: +55 calories
• White Beans: +55 calories

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:

• Pinto Beans: +2.3 grams
• Silken Tofu: +2.7 grams
• White Beans: +3 grams
• Fava Bean: +3.8 grams

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:

• Chickpeas: -41 MG
• Pinto Beans: -82 MG
• Fava Bean: -96 MG
• Kidney Beans: -139 MG

Black Beans Nutrition Chart

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:

• Tortilla
• Jalapeno

Other similar relatives:

• Pinto Beans
• Kidney Beans