Black Beans

Nutritional Value (per 100g cooked, no salt)

Calories ~132 kcal
Protein ~8.9 g
Carbohydrates ~23.7 g
Fiber ~8.7 g
Fat ~0.5 g
Iron ~2.1 mg (12%)
Folate (B9) ~149 mcg (37%)
Magnesium ~70 mg (18%)
Potassium ~355 mg
Calcium ~27 mg
% = Percent of recommended daily intake for adults

Health Benefits
1. Heart Health – Rich in fiber, potassium, and magnesium, which help regulate blood pressure and cholesterol.
2. Digestive Health – High fiber content aids digestion and helps prevent constipation.
3. Blood Sugar Control – Complex carbs and fiber help stabilize blood sugar.
4. Protein Source – An excellent plant-based protein, great for vegans and vegetarians.
5. Antioxidants – Contain anthocyanins (same antioxidants in blueberries), which support cell health and reduce inflammation.
6. Weight Management – High fiber and protein promote satiety and reduce overeating.

Common Uses
• Soups and stews (e.g., black bean soup)
• Tacos, burritos, and enchiladas
• Salads and grain bowls
• Dips (e.g., black bean hummus)
• Veggie burgers
• Rice and bean dishes