How Many Calories in Black Beans?

Black beans, also known as black turtle beans, are a type of legume that are native to Central and South America. They have a long history of use in these regions and have become a staple in many traditional dishes. In addition to their rich flavor, black beans are also known for their high nutritional value. In this article, we’ll take a closer look at the calorie content of black beans, as well as the other nutrients they provide.

One cup of cooked black beans contains approximately 227 calories. This is roughly 11% of the daily recommended calorie intake for an adult on a 2,000 calorie per day diet. The majority of these calories come from carbohydrates, with a smaller amount coming from protein and a trace amount from fat.

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Black beans are also an excellent source of dietary fiber. A one-cup serving of cooked black beans contains approximately 15 grams of dietary fiber, which is about 60% of the recommended daily intake for adult women and 40% for adult men. Fiber is essential for maintaining a healthy digestive system and can help lower the risk of heart disease, diabetes and obesity.

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In addition to carbohydrates and fiber, black beans are also a good source of protein. A one-cup serving of cooked black beans contains approximately 15 grams of protein, which is about 30% of the recommended daily intake for adult women and 25% for adult men. Protein is essential for growth and repair of the body’s cells, and also helps to maintain and build muscle mass.

Nutritional Value of Black Beans

In addition to their low calorie and high protein and fiber content, black beans are also a great source of a variety of other nutrients. One cup of cooked black beans contains around:

44 grams of carbohydrates

0.8 grams of fat

1.2 grams of sugar

15 grams of protein

15 grams of fiber

4 grams of iron

7 grams of magnesium

7 grams of potassium

1.5 grams of zinc

Health Benefits of Black Beans

Dried Black Beans on Plate with Spoon Black beans on plate. iPhone BLACK BEANS stock pictures, royalty-free photos & images

The high nutritional value of black beans makes them a great food for promoting overall health. Some of the potential health benefits of black beans include:

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Promoting heart health: Black beans are high in fiber, which can help to lower cholesterol levels and reduce the risk of heart disease. They are also low in fat and high in protein, which can help to promote overall cardiovascular health.

Supporting weight loss: The high fiber content of black beans can help to keep you feeling full for longer periods of time, which can help to reduce overall calorie intake and support weight loss.

Improving digestion: Black beans are high in fiber, which can help to promote regular bowel movements and reduce the risk of constipation.

Boosting energy: Black beans are a good source of carbohydrates, which can provide a quick source of energy for the body. Additionally, black beans are high in iron, which can help to prevent anemia and improve energy levels.

Supporting bone health: Black beans are high in magnesium, which is an important mineral for bone health. Adequate intake of magnesium can help to reduce the risk of osteoporosis and promote strong, healthy bones.

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Improving skin health: Black beans are high in zinc, which is an important mineral for skin health. Zinc can help to reduce inflammation, improve wound healing, and promote the production of collagen, which can help to keep skin looking young and healthy.

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Black beans are also a rich source of several essential vitamins and minerals. They contain high levels of iron, phosphorus, potassium, and magnesium, as well as small amounts of zinc, copper, and manganese. In addition, they are also a good source of folate and vitamin K.

Iron is essential for the production of hemoglobin, which is the protein in red blood cells that carries oxygen throughout the body. A one-cup serving of cooked black beans contains approximately 6 milligrams of iron, which is about 33% of the recommended daily intake for adult women and 14% for adult men.

Phosphorus is another mineral found in black beans that is essential for the maintenance of strong bones and teeth. A one-cup serving of cooked black beans contains approximately 250 milligrams of phosphorus, which is about 25% of the recommended daily intake.

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Potassium is an important electrolyte that helps to maintain normal blood pressure and a healthy heart. A one-cup serving of cooked black beans contains approximately 690 milligrams of potassium, which is about 20% of the recommended daily intake.

Magnesium is another mineral found in black beans that is essential for maintaining healthy bones and teeth, as well as regulating muscle and nerve function. A one-cup serving of cooked black beans contains approximately 120 milligrams of magnesium, which is about 30% of the recommended daily intake.

Black beans are also a good source of folate, which is essential for the production of red blood cells and the proper functioning of the nervous system. A one-cup serving of cooked black beans contains approximately 128 micrograms of folate, which is about 32% of the recommended daily intake.

Hand holding a handful of black beans Hand holding a handful of black beans BLACK BEANS stock pictures, royalty-free photos & images

Black beans also contain vitamin K, which is essential for blood clotting and the maintenance of strong bones. A one-cup serving of cooked black beans contains approximately 1 microgram of vitamin K, which is about 1% of the recommended daily intake.

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In conclusion, black beans are a low-calorie, nutrient-dense food that can be a great addition to a healthy diet. They are high in protein, fiber, and a variety of other nutrients that can help to promote overall health and well-being. Whether you’re looking to lose weight, improve your digestion, or boost your energy levels, black beans can be a delicious and nutritious food to include in your diet.

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