Black Beans are a common bean used in many Central and South American recipes, so we always keep some in our vegan pantry. See more about them below.
More About Black Beans:
Black beans, or black turtle beans, as they are also known, may have been so named because of their shiny black appearance. They are one of the smaller sized bean, as can be seen in the 1 cup measure photo to the left. Black beans are a variety of the common bean which has a 7,000 year history in Central America, where they originated.
Black beans are very nutritious and hold their shape well while cooking. We put cooked black beans on our salads, and use them in soups and in a number of main dishes, especially Latin America, the Caribbean dishes. See our nutritional charts raw and cooked beans below.
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Beans, black turtle soup, mature seeds, raw
Refuse: 0%
Scientific Name: Phaseolus vulgaris
NDB No: 16016 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ——- 184g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
11.00
|
0
|
0
|
20.24
|
Energy |
kcal
|
339
|
0
|
0
|
624
|
Energy |
kj
|
1417
|
0
|
0
|
2607
|
Protein |
g
|
21.25
|
3
|
0.144
|
39.10
|
Total lipid (fat) |
g
|
0.90
|
4
|
0
|
1.66
|
Ash |
g
|
3.60
|
0
|
0
|
6.62
|
Carbohydrate, by difference |
g
|
63.25
|
0
|
0
|
116.38
|
Fiber, total dietary |
g
|
24.9
|
0
|
0
|
45.8
|
Sugars, total |
g
|
2.25
|
0
|
0
|
4.14
|
Black Beans Minerals |
|||||
Calcium, Ca |
mg
|
160
|
1
|
0
|
294
|
Iron, Fe |
mg
|
8.70
|
1
|
0
|
16.01
|
Magnesium, Mg |
mg
|
160
|
1
|
0
|
294
|
Phosphorus, P |
mg
|
440
|
1
|
0
|
810
|
Potassium, K |
mg
|
1500
|
1
|
0
|
2760
|
Sodium, Na |
mg
|
9
|
1
|
0
|
17
|
Zinc, Zn |
mg
|
2.20
|
1
|
0
|
4.05
|
Copper, Cu |
mg
|
1.000
|
1
|
0
|
1.840
|
Manganese, Mn |
mg
|
1.000
|
1
|
0
|
1.840
|
Selenium, Se |
mcg
|
3.2
|
0
|
0
|
5.9
|
Black Beans Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
0.0
|
0
|
0
|
0.0
|
Thiamin |
mg
|
0.900
|
0
|
0
|
1.656
|
Riboflavin |
mg
|
0.193
|
0
|
0
|
0.355
|
Niacin |
mg
|
1.955
|
0
|
0
|
3.597
|
Pantothenic acid |
mg
|
0.899
|
0
|
0
|
1.654
|
Vitamin B-6 |
mg
|
0.286
|
0
|
0
|
0.526
|
Folate, total |
mcg
|
444
|
0
|
0
|
817
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
444
|
0
|
0
|
817
|
Folate, DFE |
mcg_DFE
|
444
|
0
|
0
|
817
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
0
|
0
|
0
|
0
|
Vitamin A, RAE |
mcg_RAE
|
0
|
0
|
0
|
0
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.22
|
0
|
0
|
0.40
|
Vitamin K (phylloquinone) |
mcg
|
6.0
|
0
|
0
|
11.0
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.232
|
0
|
0
|
0.427
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.000
|
0
|
0
|
0.000
|
14:0 |
g
|
0.001
|
0
|
0
|
0.002
|
16:0 |
g
|
0.218
|
0
|
0
|
0.401
|
18:0 |
g
|
0.014
|
0
|
0
|
0.026
|
Fatty acids, total monounsaturated |
g
|
0.078
|
0
|
0
|
0.144
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.078
|
0
|
0
|
0.144
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.387
|
0
|
0
|
0.712
|
18:2 undifferentiated |
g
|
0.211
|
0
|
0
|
0.388
|
18:3 undifferentiated |
g
|
0.176
|
0
|
0
|
0.324
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids |
|||||
Tryptophan |
g
|
0.252
|
0
|
0
|
0.464
|
Threonine |
g
|
0.894
|
0
|
0
|
1.645
|
Isoleucine |
g
|
0.938
|
0
|
0
|
1.726
|
Leucine |
g
|
1.697
|
0
|
0
|
3.122
|
Lysine |
g
|
1.459
|
0
|
0
|
2.685
|
Methionine |
g
|
0.320
|
0
|
0
|
0.589
|
Cystine |
g
|
0.231
|
0
|
0
|
0.425
|
Phenylalanine |
g
|
1.149
|
0
|
0
|
2.114
|
Tyrosine |
g
|
0.598
|
0
|
0
|
1.100
|
Valine |
g
|
1.112
|
0
|
0
|
2.046
|
Arginine |
g
|
1.316
|
0
|
0
|
2.421
|
Histidine |
g
|
0.592
|
0
|
0
|
1.089
|
Alanine |
g
|
0.891
|
0
|
0
|
1.639
|
Aspartic acid |
g
|
2.570
|
0
|
0
|
4.729
|
Glutamic acid |
g
|
3.240
|
0
|
0
|
5.962
|
Glycine |
g
|
0.830
|
0
|
0
|
1.527
|
Proline |
g
|
0.901
|
0
|
0
|
1.658
|
Serine |
g
|
1.156
|
0
|
0
|
2.127
|
Other |
|||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
0
|
0
|
0
|
0
|
Carotene, alpha |
mcg
|
0
|
0
|
0
|
0
|
Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
Lycopene |
mcg
|
0
|
0
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
0
|
0
|
0
|
0
|
USDA National Nutrient Database for Standard Reference, Release 20 (2007)
Beans, black turtle soup, mature seeds, cooked, boiled, without salt
Refuse: 0%
NDB No: 16017 (Nutrient values and weights are for edible portion)
Nutrient | Units | Value per 100 grams |
Number of Data Points |
Std. Error |
1.00 X 1 cup ——- 185g |
---|---|---|---|---|---|
Proximates |
|||||
Water |
g
|
65.74
|
0
|
0
|
121.62
|
Energy |
kcal
|
130
|
0
|
0
|
240
|
Energy |
kj
|
544
|
0
|
0
|
1006
|
Protein |
g
|
8.18
|
0
|
0
|
15.13
|
Total lipid (fat) |
g
|
0.35
|
0
|
0
|
0.65
|
Ash |
g
|
1.38
|
0
|
0
|
2.55
|
Carbohydrate, by difference |
g
|
24.35
|
0
|
0
|
45.05
|
Fiber, total dietary |
g
|
5.3
|
0
|
0
|
9.8
|
Sugars, total |
g
|
0.32
|
0
|
0
|
0.59
|
Black Beans Minerals |
|||||
Calcium, Ca |
mg
|
55
|
0
|
0
|
102
|
Iron, Fe |
mg
|
2.85
|
0
|
0
|
5.27
|
Magnesium, Mg |
mg
|
49
|
0
|
0
|
91
|
Phosphorus, P |
mg
|
152
|
0
|
0
|
281
|
Potassium, K |
mg
|
433
|
0
|
0
|
801
|
Sodium, Na |
mg
|
3
|
0
|
0
|
6
|
Zinc, Zn |
mg
|
0.76
|
0
|
0
|
1.41
|
Copper, Cu |
mg
|
0.269
|
0
|
0
|
0.498
|
Manganese, Mn |
mg
|
0.327
|
0
|
0
|
0.605
|
Selenium, Se |
mcg
|
1.2
|
0
|
0
|
2.2
|
Black Beans Vitamins |
|||||
Vitamin C, total ascorbic acid |
mg
|
0.0
|
0
|
0
|
0.0
|
Thiamin |
mg
|
0.225
|
0
|
0
|
0.416
|
Riboflavin |
mg
|
0.056
|
0
|
0
|
0.104
|
Niacin |
mg
|
0.527
|
0
|
0
|
0.975
|
Pantothenic acid |
mg
|
0.260
|
0
|
0
|
0.481
|
Vitamin B-6 |
mg
|
0.077
|
0
|
0
|
0.142
|
Folate, total |
mcg
|
86
|
0
|
0
|
159
|
Folic acid |
mcg
|
0
|
0
|
0
|
0
|
Folate, food |
mcg
|
86
|
0
|
0
|
159
|
Folate, DFE |
mcg_DFE
|
86
|
0
|
0
|
159
|
Choline, total |
mg
|
32.6
|
0
|
0
|
60.3
|
Vitamin B-12 |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin B-12, added |
mcg
|
0.00
|
0
|
0
|
0.00
|
Vitamin A, IU |
IU
|
0
|
0
|
0
|
0
|
Vitamin A, RAE |
mcg_RAE
|
0
|
0
|
0
|
0
|
Retinol |
mcg
|
0
|
0
|
0
|
0
|
Vitamin E (alpha-tocopherol) |
mg
|
0.87
|
0
|
0
|
1.61
|
Vitamin E, added |
mg
|
0.00
|
0
|
0
|
0.00
|
Vitamin K (phylloquinone) |
mcg
|
3.3
|
0
|
0
|
6.1
|
Lipids |
|||||
Fatty acids, total saturated |
g
|
0.089
|
0
|
0
|
0.165
|
4:0 |
g
|
0.000
|
0
|
0
|
0.000
|
6:0 |
g
|
0.000
|
0
|
0
|
0.000
|
8:0 |
g
|
0.000
|
0
|
0
|
0.000
|
10:0 |
g
|
0.000
|
0
|
0
|
0.000
|
12:0 |
g
|
0.000
|
0
|
0
|
0.000
|
14:0 |
g
|
0.000
|
0
|
0
|
0.000
|
16:0 |
g
|
0.084
|
0
|
0
|
0.155
|
18:0 |
g
|
0.005
|
0
|
0
|
0.009
|
Fatty acids, total monounsaturated |
g
|
0.030
|
0
|
0
|
0.056
|
16:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
18:1 undifferentiated |
g
|
0.030
|
0
|
0
|
0.056
|
20:1 |
g
|
0.000
|
0
|
0
|
0.000
|
22:1 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
Fatty acids, total polyunsaturated |
g
|
0.149
|
0
|
0
|
0.276
|
18:2 undifferentiated |
g
|
0.081
|
0
|
0
|
0.150
|
18:3 undifferentiated |
g
|
0.068
|
0
|
0
|
0.126
|
18:4 |
g
|
0.000
|
0
|
0
|
0.000
|
20:4 undifferentiated |
g
|
0.000
|
0
|
0
|
0.000
|
20:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:5 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
22:6 n-3 |
g
|
0.000
|
0
|
0
|
0.000
|
Cholesterol |
mg
|
0
|
0
|
0
|
0
|
Amino acids |
|||||
Tryptophan |
g
|
0.097
|
0
|
0
|
0.179
|
Threonine |
g
|
0.344
|
0
|
0
|
0.636
|
Isoleucine |
g
|
0.361
|
0
|
0
|
0.668
|
Leucine |
g
|
0.653
|
0
|
0
|
1.208
|
Lysine |
g
|
0.562
|
0
|
0
|
1.040
|
Methionine |
g
|
0.123
|
0
|
0
|
0.228
|
Cystine |
g
|
0.089
|
0
|
0
|
0.165
|
Phenylalanine |
g
|
0.442
|
0
|
0
|
0.818
|
Tyrosine |
g
|
0.230
|
0
|
0
|
0.426
|
Valine |
g
|
0.428
|
0
|
0
|
0.792
|
Arginine |
g
|
0.507
|
0
|
0
|
0.938
|
Histidine |
g
|
0.228
|
0
|
0
|
0.422
|
Alanine |
g
|
0.343
|
0
|
0
|
0.635
|
Aspartic acid |
g
|
0.990
|
0
|
0
|
1.832
|
Glutamic acid |
g
|
1.247
|
0
|
0
|
2.307
|
Glycine |
g
|
0.319
|
0
|
0
|
0.590
|
Proline |
g
|
0.347
|
0
|
0
|
0.642
|
Serine |
g
|
0.445
|
0
|
0
|
0.823
|
Other | |||||
Alcohol, ethyl |
g
|
0.0
|
0
|
0
|
0.0
|
Caffeine |
mg
|
0
|
0
|
0
|
0
|
Theobromine |
mg
|
0
|
0
|
0
|
0
|
Carotene, beta |
mcg
|
0
|
0
|
0
|
0
|
Carotene, alpha |
mcg
|
0
|
0
|
0
|
0
|
Cryptoxanthin, beta |
mcg
|
0
|
0
|
0
|
0
|
Lycopene |
mcg
|
0
|
0
|
0
|
0
|
Lutein + zeaxanthin |
mcg
|
0
|
0
|
0
|
0
|
USDA National Nutrient Database for Standard Reference, Release 20 (2007)
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