Black Beans Nutrition

Perhaps, one of the best sources of protein for people who are vegetarians are black beans - a power house of nutrients. They are known as 'poor man's meat treat'. This stuff is loaded with vitamin K, manganese, vitamin A, dietary fiber, potassium, folate (vitamin B9), iron, magnesium, thiamin (vitamin B1), riboflavin (vitamin B2), copper, calcium, phosphorus, protein, omega-3 fatty acids, and niacin (vitamin B3). And the best part about these beans is their dried and canned forms are available all round the year.

Black Beans Nutritional Facts

The values listed below are based on a 2000 calorie diet, and for a serving size of 1 cup (172 g).

Nutrients	Value
Total Fat	1 g (1%)
Sodium	1.7 mg (0%)
Total carbohydrate	41 g (14%)
Dietary fiber	15 g (60%)
Protein	15 g
Vitamin A	10.3 IU (0%)
Vitamin B1 (Thiamin)	0.4 mg (28%)
Vitamin B2 (Riboflavin)	0.1 mg (6%)
Vitamin B3 (Niacin)	0.9 mg (4%)
Vitamin B6 (Pyridoxine)	0.1 mg (6%)
Vitamin B9 (Folate)	256 mcg (64%)
Pantothenic Acid	0.4 mg (4%)
Calcium	46.4 mg (5%)
Iron	3.6 mg (20%)
Magnesium	120 mg (30%)
Phosphorous	241 mg 24%)
Zinc	1.9 mg (13%)
Copper	0.4 mg (18 %)
Manganese	0.8 mg (38%)
Potassium	611 mg (17%)
Selenium	2.1 mcg (3%)

Black Beans Benefits

• These beans are a rich source of dietary fiber. This makes them an effective tool to deal with high cholesterol levels in the body. Also, the high fiber content keeps sugar levels from spiking up after meals. So they make for an effective diabetes diet meal plan.
• Black beans are a super source of protein. And when combined with whole grains, all you get is a food that is low in fat and high in protein.
• There are people, who are sensitive to a certain component that is added to salads and salad bars. This is component serves as a preservative, but it is known for causing rapid heartbeat, headache or disorientation. Having black beans help in detoxifying this agent, and prevent all such side effects.
• Black beans also have antioxidant properties. The coat of the beans are immensely rich in antioxidants which aid in preventing degeneration diseases. According to an institute, the darker the coat of the bean's seed, the higher is the amount of antioxidant in it.
• Again, coming to the fiber content of the beans, they are known to be quite filling, and help in keeping the person feeling full for a longer time. This helps in curbing hunger thus, preventing from having unhealthy processed foods. So in this way, black beans facilitate weight loss. To add to this, these beans help in maintaining even levels of energy throughout the day.
• Given the high amounts of folate and magnesium, these beans are also reputed to lower heart diseases in people, who have them as regular part of their diet. Also, because of the folate quantity, expecting mothers can ensure proper development of the fetus's brain and spinal cord.

Other nutritional benefits which you may reap from black beans include lowering high blood pressure, and production of healthy red blood cells.