Black Beans Nutrition Facts


100 grams of Black Beans contain 62.36 grams of carbohydrates, 15.5 grams of fiber, 21.6 grams of protein, 5 milligrams of sodium, and 11.02 grams of water

100 grams of Black Beans contain 341 calories, the 17% of your total daily needs.

Black Beans have 0 milligrams of Cholesterol and 1.42 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (444 mg), Vitamin A (17 IU) or Vitamin K (5.6 µg).

Nutrients in Black Beans

Energy

341 kcal

We need an average of 2,000 calories per day. 100 grams of Black Beans have 341 calories, the 17% of your total daily calorie needs.

Carbohydrates

62.36 gr

100 grams of Black Beans contain the 21% of your total daily needs: 62.36 grams of carbohydrates.

Sugars

2.12 mg

100 grams of Black Beans contain 2.12 grams of sugars.

Dietary fiber

15.5 g

100 grams of Black Beans contain 15.5 grams of dietary fiber, the 62% of your total daily needs.

Sodium

5 mg

100 grams of Black Beans contain the 0% of your total daily needs: 5 milligrams of Sodium.

Water

11.02 g

100 grams of Black Beans contain 11.0% of water, 11.02 grams.

Protein

21.6 g

100 grams of Black Beans contain the 43% of your total daily needs: 21.6 grams of protein.
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How many vitamins in Black Beans

Remember that vitamins are healthy substances that your body needs to develop and function properly. This section will help you make well-informed decisions about best sources of vitamins.

The essential vitamins present in Black Beans are: Vitamin B-9 (444 mg), Vitamin A (17 IU) and Vitamin K (5.6 µg).

Vitamin A

17 IU

Vitamin A is required for several vital functions in the body, functioning as an antioxidant and favors skin health, bone metabolism, embryonic development, immune health, good vision, and gene transcription and reproduction. In 100 grams of Black Beans, you can find 17 IU of Vitamin A. It provides the 1% of the daily recommended value for the average adult.

Vitamin E

0.21 mg

The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer. In 100 grams of Black Beans, you can find 0.21 milligrams of Vitamin E. It provides the 1% of the daily recommended value for the average adult.

Vitamin K

5.6 µg

Vitamin K, also called Phylloquinone, offer protection against health problems like Osteoporosis, Brain health problems, Arterial calcification, varicose veins, and specifics cancer diseases -Prostate cancer, lung cancer, liver cancer, and leukemia. 5.6 micrograms of Vitamin K can be found on every 100 grams of Black Beans, the 7% of the total daily recommended Vitamin K intake.

Vitamin B-1

0.9 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Black Beans contains 0.9 milligrams of Vitamin B-1, that’s the 60% of the daily recommended value for an adult.

Vitamin B-2

0.19 mg

The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose. In 100 grams of Black Beans, you can find 0.19 milligrams of Vitamin B-2. It provides the 11% of the daily recommended value for the average adult.

Vitamin B-3

1.95 mg

Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes. In 100 grams of Black Beans, you can find 1.95 milligrams of Vitamin B-3. It provides the 10% of the daily recommended value for the average adult.

Vitamin B-5

0.89 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Black Beans contains 0.89 milligrams of Vitamin B-5, that’s the 9% of the daily recommended value for an adult.

Vitamin B-9

444 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Black Beans contains 444 micrograms of Vitamin B-9, that’s the 111% of the daily recommended value for an adult.
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Minerals in Black Beans

The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.

Phosphorus (352 mg), Magnesium (171 mg) and Calcium (123 mg) are some of the minerals present in Black Beans.


Calcium

123 mg

Calcium not only is known for Strengthen bones, teeth, the heart. It is also considered a very important mineral in human metabolism, making up about 2% of an adult human’s body weight. 123 milligrams of calcium can be found on every 100 grams of Black Beans, the 12% of the total daily recommended calcium intake.

Iron

5.02 mg

Iron is an abundant element on earth and is a biologically essential component of every living organism which play an important role in processes that continuously take place on a molecular level, especially in the hemoglobin creation, a part of blood cells. In 100 grams of Black Beans, you can find 5.02 milligrams of iron. It provides the 28% of the daily recommended value for the average adult.

Potassium

1,483 mg

The Potassium plays roles at both the cellular and electrical level. This Mineral is an essential element for the activation of an important enzyme in carbohydrate metabolism. In 100 grams of Black Beans, you can find 1,483 milligrams of potassium. It provides the 32% of the daily recommended value for the average adult.

Magnesium

171 mg

Magnesium is a vital mineral that has been shown to positively impact in energy production, healthy immune system regulation, and muscle function. It also helps in the production of protein and blood glucose levels regulation. 100 grams of Black Beans contains 171 milligrams of magnesium, that’s the 43% of the daily recommended value for one person.

Phosphorus

352 mg

Phosphorus have good relationship with calcium in bones building process -providing strength to bones and teeth-. Your body needs the right amount of both to be strongest. However the most important thing is balance between the two elements. 100 grams of Black Beans contains 352 milligrams of phosphorus, that’s the 35% of the daily recommended value for one person.

Sodium

5 mg

Sodium works in close association with chlorine and potassium to ensure a proper fluid and electrolyte or pH balance in our body. Sodium also plays a special role helping in the nerve transmissions, muscle contractions and hydration. In 100 grams of Black Beans, you can find 5 milligrams of sodium. It provides the 0% of the daily recommended value for the average adult.

Zinc

3.65 mg

Zinc is involved in the production of at least 300 enzymes which provides a host of benefits. Low levels of zinc in the body can induce measureable reductions in the activity of the immune system. 3.65 milligrams of zinc can be found on every 100 grams of Black Beans, the 24% of the total daily recommended zinc intake.

Copper

0.84 mg

Copper is required to manufacture collagen, a major structural protein in the body. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. In 100 grams of Black Beans, you can find 0.84 milligrams of copper. It provides the 42% of the daily recommended value for the average adult.

Manganese

1.06 mg

Some of the health benefits of Manganese mineral include the formation of connective tissues, proper functioning of the thyroid gland and sex hormones, regulation of blood sugar level, absorption of calcium, and assistance in fats and carbohydrates metabolic activities. 100 grams of Black Beans contains 1.06 milligrams of manganese, that’s the 53% of the daily recommended value for an adult.

Selenium

3.2 µg

Selenium is found naturally in many foods. According to studies, these enzymes play a key role in the thyroid and immune functions. It also helps to regulate female fertility and protect from antiviral effects. 100 grams of Black Beans contains 3.2 micrograms of selenium, that’s the 5% of the daily recommended value for an adult.
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Calories in Black Beans

To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Black Beans you have 341 calories, the 17% of your total daily needs.

Calories

341 Kcal

There are three different levels of physical activity to calculate the average Kcal intake per day.
A Moderately Active women aged 12 to 25 years needs between 2,000 and 2,200 calories daily, while women aged 26 to 50 need 2,000 calories and aged 51 to 76+ need between 1,600 and 1,800.

Fats and Cholesterol

Total Fat

1.42 g

100 grams of Black Beans contain the 2% of your total daily needs: 1.42 grams of total fat.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.

Cholesterol

0 mg

The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

0.36 g

100 grams of Black Beans contain 0.36 grams of saturated fat, the 2% of your total daily needs.

Monounsaturated fatty acids

0.12 g

Polyunsaturated fatty acids

0.61 g

Data Facts Table of Black Beans

  per 100gr Daily value
NUTRIENTS
Energy 341 kcal 17 %
Total fat 1.42 g 2 %
Carbohydrates 62.36 gr 21 %
Cholesterol 0 mg 0 %
Sodium 5 mg 0 %
Water 11.02 mg 11.0 %
Protein 21.6 g 43 %
VITAMINS
Vitamin A 17 IU 1 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C - -
Vitamin D - -
Vitamin E 0.21 mg 1 %
Vitamin K 5.6 mg 7 %
Vitamin B-1   0.9 µg 60 %
Vitamin B-2 0.19 mg 11 %
Vitamin B-3 1.95 mg 10 %
Vitamin B-5 0.89 mg 9 %
Vitamin B-9   444 mg 111 %
MINERALS
Calcium 123 mg 12 %
Iron 5.02 mg 28 %
Potassium 1,483 mg 32 %
Phosphorus 352 mg 35 %
Sodium 5 mg 0 %
Zinc 3.65 mg 24 %
Copper 0.84 mg 42 %
Fluorine - -
Manganese   1.06 mg 53 %
Selenium 3.2 µg 5 %