Black Beans, Raw, Nutrition Facts

Black beans are nutritional powerhouses that have been cultivated for thousands of years across Latin America and the Caribbean. These small, glossy legumes pack an impressive nutritional profile in their raw form, offering exceptional amounts of protein, fiber, and essential micronutrients. Understanding the nutrition facts of raw black beans can help you make informed dietary choices and appreciate why they’re considered a staple food in many healthy eating patterns.

The nutrition facts are provided by the United States Department of Agriculture for Black Beans, (100 g). www.usda.gov

Nutritional Profile of Raw Black Beans

Per 100 grams of raw black beans, you’ll find approximately 341 calories, making them a relatively energy-dense food that can support sustained energy throughout the day. This caloric content comes primarily from complex carbohydrates and plant-based protein, with minimal fat content.

Macronutrient Breakdown

Raw black beans contain about 21 grams of protein per 100-gram serving, establishing them as one of the richest plant-based protein sources available. This protein content rivals many animal-based foods and makes black beans particularly valuable for vegetarians, vegans, and anyone looking to diversify their protein intake.

The carbohydrate content stands at approximately 63 grams per 100 grams, with a significant portion coming from dietary fiber. Black beans deliver roughly 15 grams of fiber in a 100-gram serving, which represents about 60% of the daily recommended intake for adults. This exceptional fiber content supports digestive health, helps regulate blood sugar levels, and promotes feelings of fullness.

Fat content in raw black beans remains minimal at around 1.4 grams per 100 grams, with most of this being heart-healthy unsaturated fats. The low fat content combined with high protein and fiber makes black beans an excellent choice for weight management and cardiovascular health.

Vitamin Content

Raw black beans are particularly rich in B vitamins, which play crucial roles in energy metabolism and nervous system function. They contain substantial amounts of folate (vitamin B9), with approximately 444 micrograms per 100 grams, meeting over 100% of the daily recommended intake. This makes black beans especially important for pregnant women, as folate is essential for fetal development.

Other B vitamins present in notable quantities include thiamin (vitamin B1) at about 0.9 milligrams, which supports energy production from carbohydrates, and smaller amounts of riboflavin, niacin, vitamin B6, and pantothenic acid. While black beans contain minimal vitamin A, C, or K, their B-vitamin profile remains one of their standout nutritional features.

Mineral Composition

Black beans offer an impressive array of essential minerals. Iron content reaches approximately 5.2 milligrams per 100 grams, providing about 29% of the daily value. This makes them valuable for preventing iron-deficiency anemia, particularly when paired with vitamin C-rich foods that enhance iron absorption.

Magnesium content stands at around 171 milligrams per 100 grams, supporting bone health, muscle function, and energy production. The phosphorus content of approximately 352 milligrams contributes to bone strength and cellular energy processes.

Potassium levels reach about 1,483 milligrams per 100 grams, significantly contributing to daily potassium needs and supporting healthy blood pressure regulation. Black beans also provide meaningful amounts of zinc (3.7 milligrams), manganese (1.1 milligrams), and copper (0.8 milligrams), all of which support various metabolic processes.

Calcium content registers at approximately 123 milligrams per 100 grams, while sodium remains very low at just 5 milligrams, making black beans naturally heart-friendly and suitable for low-sodium diets.

Antioxidants and Phytonutrients

Beyond their basic nutritional profile, raw black beans contain powerful antioxidant compounds, particularly anthocyanins, which give them their characteristic dark color. These antioxidants help protect cells from oxidative stress and may reduce the risk of chronic diseases. Black beans rank among the highest antioxidant-containing beans, even surpassing some berries in certain antioxidant measures.

Important Considerations for Raw Black Beans

While these nutrition facts represent raw black beans, it’s crucial to note that black beans must be properly cooked before consumption. Raw and undercooked beans contain lectins and other compounds that can cause digestive distress. Proper soaking and thorough cooking eliminate these concerns while maintaining most of the nutritional value, though some water-soluble nutrients may decrease slightly during preparation.

When cooked, black beans retain their impressive nutritional profile while becoming more digestible and safe to eat. The cooking process also reduces the anti-nutritional factors that can interfere with mineral absorption, actually making some nutrients more bioavailable despite small losses in certain water-soluble vitamins.

Health Benefits Supported by This Nutrition Profile

The exceptional nutrition facts of black beans translate into numerous health benefits. Their high fiber content supports digestive health and helps maintain stable blood sugar levels, making them particularly beneficial for individuals managing diabetes. The combination of protein and fiber promotes satiety, supporting weight management efforts.

The potassium and magnesium content, combined with minimal sodium, supports cardiovascular health and healthy blood pressure levels. The rich antioxidant profile may help reduce inflammation and protect against chronic diseases. The high folate content makes black beans especially valuable during pregnancy and for overall cellular health.

Incorporating Black Beans into Your Diet

Understanding these nutrition facts can help you appreciate the value of including black beans regularly in your meal planning. Their versatility allows them to be used in countless dishes, from traditional Latin American preparations to modern fusion cuisine, ensuring you can enjoy their nutritional benefits in ways that suit your taste preferences and dietary needs.

Whether you’re seeking to increase your protein intake, boost your fiber consumption, or simply add more nutrient-dense foods to your diet, black beans offer an affordable, accessible, and exceptionally nutritious option that deserves a regular place on your table.