Nutrition Facts of Black Beans

Nutrition Facts of Black Beans

Nutrient Amount % Daily Value*
Calories 227
Total Fat 0.9g 1%
Saturated Fat 0.1g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 41g 15%
Dietary Fiber 15g 54%
Total Sugars 0.6g
Protein 15g 30%
Vitamin D 0mcg 0%
Calcium 46mg 4%
Iron 4.3mg 24%
Potassium 611mg 13%

Serving Size: 100g

Information about Black Beans

Black beans, also known as turtle beans, are legumes that come from the Phaseolus vulgaris plant native to Central and South America. They are a staple food in many cultures and are valued for their nutritional content and versatility in various dishes.

Health Benefits of Black Beans

Black beans are a nutrient-dense food and offer several health benefits:

  • Rich in Fiber: Black beans are an excellent source of dietary fiber, promoting digestive health and aiding in weight management.
  • High in Protein: They are a good plant-based protein source, making them beneficial for vegetarians and vegans.
  • Antioxidant Properties: Black beans contain antioxidants that help protect the body from cellular damage and reduce the risk of chronic diseases.
  • Regulates Blood Sugar: The fiber and protein content in black beans contribute to better blood sugar control, making them suitable for individuals with diabetes.
  • Heart-Healthy: They are low in fat and contain potassium, magnesium, and folate, all of which support heart health and reduce the risk of cardiovascular diseases.

Frequently Asked Questions (FAQ)

1. Are black beans gluten-free?

Yes, black beans are naturally gluten-free, making them a suitable choice for individuals with gluten intolerance or celiac disease.

2. Are black beans suitable for a weight-loss diet?

Absolutely! Black beans are low in fat and high in fiber and protein, which can promote feelings of fullness and aid in weight management. Incorporating them into a balanced diet can be beneficial for weight loss.

3. How can I include black beans in my diet?

Black beans can be used in various dishes, such as salads, soups, stews, and vegetarian burgers. They can also be mashed and used as a spread or added to rice and grain bowls for added protein and fiber.

4. Can I consume black beans if I have digestive issues?

While black beans are generally well-tolerated, some individuals may experience digestive discomfort due to their high fiber content. It is recommended to start with smaller portions and gradually increase intake to allow the digestive system to adjust.

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