Nutritional Value Of Black Beans

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 15^th 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

Nutrients	Amount
Basic Components
Protein	41.9 g
Carbohydrates	121 g
Water	21.4 g
Ash	7.0 g
Fats	2.8 g
Calories
Total Calories	2772 KJ
Calories From Fat	96.7 KJ
Calories From Carbohydrate	2064 KJ
Calorie From Protein	607 KJ
Carbohydrates
Dietary Fiber	29.5 g
Sugars	4.1 g
Vitamins
Folate	861 mcg
Food Folate	861 mcg
Dietary Folate Equivalents	861 mcg
Vitamin K	10.9 mcg
Choline	129 mg
Pantothenic Acid	1.7 mg
Niacin	3.8 mg
Vitamin B6	0.6 mg
Vitamin E(Alpha Tocopherol)	0.4 mg
Thiamin	1.7 mg
Riboflavin	0.4 mg
Minerals
Calcium	239 mg
Iron	9.7 mg
Magnesium	332 mg
Phosphorus	683 mg
Potassium	2877 mg
Sodium	9.7 mg
Zinc	7.1 mg
Copper	1.6 mg
Manganese	2.1 mg
Selenium	6.2 mcg
Saturated Fats	0.7 g
14:0	1.9 mg
16:0	665 mg
18:0	42.7 mg
Mono Unsaturated Fats	0.2 g
18:1 Undifferentiated	239 mg
Poly Unsaturated Fats	1.2 g
18:2 Undifferentiated	644 mg
18:03	539 mg
Other Fats
Omega 3 Fatty Acids	539 mg
Omega 6 Fatty Acids	644 mg
Amino Acids
Alanine	1756 mg
Arginine	2594 mg
Aspartic acid	5070 mg
Cystine	456 mg
Glutamic acid	6391 mg
Glycine	1635 mg
Histidine	1166 mg
Isoleucine	1851 mg
Leucine	3347 mg
Lysine	2877 mg
Methionine	631 mg
Phenylalanine	2266 mg
Proline	1777 mg
Serine	2280 mg
Threonine	1764 mg
Tryptophan	497 mg
Tyrosine	1180 mg
Valine	2192 mg

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.

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