Black beans are scientifically called the Phaseleous vulgaris. They make up a richly nutritious food, which abounds in protein and fiber content. They are rich in minerals like molybdenum, magnesium, folate and manganese and prove to be a rich store of iron content as well. Black beans originated in Peru, from where they spread to South and Central America. Spanish explorers brought them to Europe, during the 15th century. These beans form one of the main items in the cuisines of Mexico, Brazil, Cuba, Gautemala and the Dominician Republic. Today, the leading producers of dried black beans are India, China, Brazil, Indonesia and the United States. We bring you the nutritional value of black beans in the lines below.
Black Beans Nutrition Facts
Amount of Black Beans (raw): 1 cup
Total Weight of Black Beans: 194 grams
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Nutrients
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Amount
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Basic Components
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Protein
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41.9 g
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Carbohydrates
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121 g
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Water
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21.4 g
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Ash
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7.0 g
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Fats
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2.8 g
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Calories
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Total Calories
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2772 KJ
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Calories From Fat
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96.7 KJ
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Calories From Carbohydrate
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2064 KJ
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Calorie From Protein
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607 KJ
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Carbohydrates
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Dietary Fiber
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29.5 g
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Sugars
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4.1 g
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Vitamins
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Folate
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861 mcg
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Food Folate
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861 mcg
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Dietary Folate Equivalents
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861 mcg
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Vitamin K
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10.9 mcg
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Choline
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129 mg
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Pantothenic Acid
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1.7 mg
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Niacin
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3.8 mg
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Vitamin B6
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0.6 mg
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Vitamin E(Alpha Tocopherol)
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0.4 mg
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Thiamin
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1.7 mg
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Riboflavin
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0.4 mg
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Minerals
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Calcium
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239 mg
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Iron
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9.7 mg
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Magnesium
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332 mg
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Phosphorus
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683 mg
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Potassium
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2877 mg
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Sodium
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9.7 mg
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Zinc
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7.1 mg
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Copper
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1.6 mg
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Manganese
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2.1 mg
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Selenium
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6.2 mcg
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Saturated Fats
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0.7 g
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14:0
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1.9 mg
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16:0
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665 mg
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18:0
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42.7 mg
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Mono Unsaturated Fats
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0.2 g
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18:1 Undifferentiated
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239 mg
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Poly Unsaturated Fats
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1.2 g
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18:2 Undifferentiated
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644 mg
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18:03
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539 mg
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Other Fats
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Omega 3 Fatty Acids
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539 mg
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Omega 6 Fatty Acids
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644 mg
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Amino Acids
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Alanine
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1756 mg
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Arginine
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2594 mg
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Aspartic acid
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5070 mg
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Cystine
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456 mg
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Glutamic acid
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6391 mg
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Glycine
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1635 mg
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Histidine
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1166 mg
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Isoleucine
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1851 mg
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Leucine
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3347 mg
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Lysine
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2877 mg
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Methionine
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631 mg
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Phenylalanine
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2266 mg
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Proline
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1777 mg
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Serine
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2280 mg
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Threonine
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1764 mg
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Tryptophan
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497 mg
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Tyrosine
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1180 mg
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Valine
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2192 mg
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Buying & Storing Tips
- Black beans are generally available either in dried or canned form. You can get the dried black beans in prepackaged containers as well as bulk bins.
- If you are buying dried black beans in bulk, make sure that the bins storing them are properly covered.
- Make sure that the black beans, purchased in bulk or in packaged containers, are free of moisture content and have no insect damage.
- While buy black beans, make sure that they are whole and have no cracks on them.
- It is always advisable to buy black beans from a store that has a good product turnover. This shall ensure that the beans have maximum freshness.
- Canned black beans are equally nutritious as the beans cooked at home. If you are going for the canned variety, make sure that it contains no extra salt or additives.
- You should always store dried black beans in an airtight container and keep it in a cool, dry and dark place. This generally stays good for a period of 12 months.
- In case you purchase the beans at different times, remember to store them separately. This becomes necessary as the beans will have different stages of dryness, depending on the date of purchase and hence, will need different cooking time.
- To store cooked black beans, place them in a container with lid and keep it in the refrigerator. They will stay fresh for a period of three days.
