Recipe Image.
Food

Beans, Black

Foods / Beans, Black

About This Food

Description

Black beans, also called turtle beans, are a healthy and versatile culinary staple popular throughout Mexico, Central and South America, the Caribbean and the southern United States.

Along with supplying protein and fiber, black beans are high in antioxidants,low on the glycemic index and provide cancer-fighting phytoestrogens.

Glycemic Index=20
Glycemic Load=5
Antioxidant Score (ORAC)=8,040

Selecting & Storing

Store dry black beans in a cool, dry place.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Oxalate Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Fiber
  • Iron
  • Magnesium
  • Protein
  • Folate
  • Thiamin
  • Phosphorous
  • Manganese
Good Source of
  • Potassium
  • Zinc
  • Copper
Preferences
  • No Fish
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Red Meat
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Pseudograins
  • No Coconut
  • No Citrus
  • No Nightshade
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s) cannedbeans

Chart Icon. View Calorie Breakdown

Calories: 227

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.93 g
Saturated Fat
0.24 g
Monounsaturated Fat
0.08 g
Polyunsaturated Fat
0.4 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
181 g
ALA
181 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
40.78 g
Net Carbohydrate
25.82 g
Sugars
0 g
Fiber
14.96 g
Protein
15.24 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
10.32 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0 IU
0%
Vitamin B6
0.12 mg
6%
Vitamin B12
0 mcg
0%
Vitamin K
0 mg
0%
Folate
256.28 mcg
64%
Niacin
0.87 mg
4%
Riboflavin
0.1 mg
6%
Thiamin
0.42 mg
28%
Choline
0 mg
0%
Minerals
Calcium
46.44 mg
5%
Copper
0.36 mg
18%
Iron
3.61 mg
20%
Magnesium
120.4 mg
30%
Manganese
0.76 mg
38%
Phosphorous
240.8 mg
24%
Potassium
610.6 mg
17%
Selenium
2.06 mcg
3%
Sodium
407.64 mg
17%
Zinc
1.93 mg
13%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

Cras justo odio, dapibus ac facilisis in, egestas eget quam. Nullam id dolor id nibh ultricies vehicula ut id elit.