BLACK BEANS

Black beans are sometimes referred to as turtle beans. This is because they have a dark, shiny, shell-like appearance. The flavor of black beans is similar to the rich flavor of mushrooms. Black beans hold their shape well during cooking.

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Basic Nutrition

One cup black beans contains 227 calories, 40.8g of total carbohydrates and 15g of dietary fiber. Based on a 2,000 calorie-a-day diet, these measurements represent 14 percent of the FDA recommended daily value, or DV, for carbohydrates, and 60 percent for dietary fiber. Black beans also provide 15.2g, or 30 percent DV of protein.

Calories

Total calories for one cup of black beans is 227, or 11 percent DV. Carbohydrates account for the majority of the calories, at 166. Protein makes up 52.9 calories and the remaining calories come from fat.

Fats

The total fat content is 0.9g, which is only 1 percent of the recommended daily value. One serving provides 0.2g of saturated fat and the remaining fat comes from healthy unsaturated fats. You'll also gain heart-healthy fatty acids of 181mg of omega-3 fatty acids and 217mg of omega-6 fatty acids.

Vitamins

Black beans are an excellent source of folate, with 256 mcg, or 64 percent DV. They also contain 0.4mg of thiamin, which represents 28 percent DV. Other vitamins include riboflavin with 0.1mg, or 6 percent DV; niacin, with 0.9mg, or 4 percent DV; vitamin B6, with 0.1mg, or 6 percent DV; and panthothenic acid, with 0.4mg, or 4 percent DV.

Minerals

One cup of black beans is rich in a number of minerals. It contains 0.8mg of manganese, or 38 percent DV; 120mg of magnesium, or 30 percent DV; 241mg of phosphorus, or 24 percent DV; 3.6mg of iron, or 20 percent DV; 0.4mg of copper, or 18 percent DV; and 610.6mg of potassium, or 17 percent DV. Other minerals found in black beans include calcium and selenium.

Sodium

If the black beans are cooked without added salt they have only 2mg of sodium, which is barely a trace amount. When salt is added, sodium increases to 408mg, or 17 percent of the recommended daily value.

Black Beans