Food Nutrient Profile - Boiled Black Beans

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Nutrients in 100 grams of Boiled Black Beans

Beans, black, mature seeds, cooked, boiled, without salt.

Macros Ratio

Protein Fat Carbs
26%
4%
70%
100 g ▼

Macro Nutrients

Boiled Black Beans
Energy132 kcal
4.55%
Boiled Black Beans provide 132kcal of Energy per 100 grams, meeting 4.55% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.54 g
0.56%
Boiled Black Beans provide 0.54g of Fat per 100 grams, meeting 0.56% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.14 g
0.43%
Boiled Black Beans provide 0.14g of Saturated Fat per 100 grams, meeting 0.43% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.11 g
6.56%
Boiled Black Beans provide 0.11g of Omega 3 per 100 grams, meeting 6.56% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.13 g
0.74%
Boiled Black Beans provide 0.13g of Omega 6 per 100 grams, meeting 0.74% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled Black Beans provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate23.7 g
18.2%
Boiled Black Beans provide 23.7g of Carbohydrate per 100 grams, meeting 18.2% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.32 g
0.44%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Black Beans provide 0.32g of Sugars per 100 grams, meeting 0.44% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber8.7 g
23%
Boiled Black Beans provide 8.7g of Fiber per 100 grams, meeting 23% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein8.86 g
16%
Boiled Black Beans provide 8.86g of Protein per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Black Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Black Beans provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.24 mg
20.3%
Thiamine
Boiled Black Beans provide 0.24mg of Vitamin B1 per 100 grams, meeting 20.3% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.059 mg
4.54%
Riboflavin
Boiled Black Beans provide 0.059mg of Vitamin B2 per 100 grams, meeting 4.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.51 mg
3.16%
Niacin, nicotinic acid, niacinamide
Boiled Black Beans provide 0.51mg of Vitamin B3 per 100 grams, meeting 3.16% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.24 mg
4.84%
Pantothenic acid
Boiled Black Beans provide 0.24mg of Vitamin B5 per 100 grams, meeting 4.84% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.069 mg
5.3%
Pyridoxine
Boiled Black Beans provide 0.069mg of Vitamin B6 per 100 grams, meeting 5.3% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9149 μg
37.3%
Folates and Folic Acid
Boiled Black Beans provide 149μg of Vitamin B9 per 100 grams, meeting 37.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Black Beans provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Boiled Black Beans provide 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Black Beans provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.87 mg
5.8%
Tocopherols and Tocotrienols
Boiled Black Beans provide 0.87mg of Vitamin E per 100 grams, meeting 5.8% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K3.3 μg
2.75%
Phytomenadione or phylloquinone
Boiled Black Beans provide 3.3μg of Vitamin K per 100 grams, meeting 2.75% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Black Beans
Calcium27 mg
2.7%
Boiled Black Beans provide 27mg of Calcium per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.21 mg
23.2%
Boiled Black Beans provide 0.21mg of Copper per 100 grams, meeting 23.2% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.1 mg
26.3%
Boiled Black Beans provide 2.1mg of Iron per 100 grams, meeting 26.3% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium70 mg
16.7%
Boiled Black Beans provide 70mg of Magnesium per 100 grams, meeting 16.7% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.44 mg
19.3%
Boiled Black Beans provide 0.44mg of Manganese per 100 grams, meeting 19.3% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus140 mg
20%
Boiled Black Beans provide 140mg of Phosphorus per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium355 mg
10.4%
Boiled Black Beans provide 355mg of Potassium per 100 grams, meeting 10.4% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.2 μg
2.2%
Boiled Black Beans provide 1.2μg of Selenium per 100 grams, meeting 2.2% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Boiled Black Beans provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1.12 mg
10%
Boiled Black Beans provide 1.12mg of Zinc per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water65.7 g
1.78%
Boiled Black Beans provide 65.7g of Water per 100 grams, meeting 1.78% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Boiled Black Beans | 100g

Discover the nutritional value of boiled black beans with detailed macro and micronutrient information for 100g servings. Learn about the health benefits of this nutrient-rich legume.

Vitamins in 100 Grams of Boiled Black Beans

Boiled black beans are a powerhouse of essential vitamins, making them a fantastic addition to any diet. In just 100 grams, you'll find:

Minerals in 100 Grams of Boiled Black Beans

When it comes to minerals, boiled black beans do not disappoint. Here's what 100 grams can offer:

Macronutrients in 100 Grams of Boiled Black Beans

Boiled black beans are not just rich in vitamins and minerals; they also provide essential macronutrients:

Incorporating boiled black beans into your meals can significantly boost your intake of essential nutrients, making them a stellar choice for anyone looking to improve their health through whole plant foods. Whether added to salads, soups, or enjoyed as a side dish, black beans are versatile and nutritious.

Frequently Asked Questions about Boiled Black Beans

What are the health benefits of Boiled Black Beans?

Boiled black beans are a great source of plant-based protein, fiber, vitamins, and minerals. They can help improve digestion, support heart health, regulate blood sugar levels, and contribute to a healthy weight. Additionally, black beans are rich in antioxidants that can help reduce inflammation and protect against chronic diseases.

Are there any potential risks or side effects of consuming Boiled Black Beans?

Boiled black beans are a nutritious plant-based protein source, rich in fiber, vitamins, and minerals. However, consuming them in excess may lead to bloating and gas due to their high fiber content. It's important to soak and cook black beans properly to reduce anti-nutrients and improve digestibility. Additionally, some individuals may be allergic to legumes like black beans. Overall, when consumed in moderation as part of a balanced diet, boiled black beans can be a healthy addition to a vegan diet.

Can I lose weight by eating more Boiled Black Beans?

Yes, incorporating boiled black beans into your diet can support weight loss due to their high fiber and protein content. Fiber helps you feel full and satisfied, while protein can help boost metabolism and preserve muscle mass. Just be mindful of portion sizes and balance your meals with a variety of nutrient-dense foods for overall health and weight management.

Can I gain more muscles by eating more Boiled Black Beans if I train consistently?

Yes, black beans are a good source of plant-based protein and can support muscle growth when combined with consistent training. However, it's important to ensure you're also consuming a variety of other plant-based protein sources and nutrients to support overall muscle development and recovery.

Can I eat Boiled Black Beans if I have diabetes?

Yes, boiled black beans can be a good option for individuals with diabetes as they are high in fiber and protein, which can help stabilize blood sugar levels. Just be mindful of portion sizes and avoid adding extra sugar or high-fat toppings.

Can I consume Boiled Black Beans if I am on a Keto diet?

Yes, you can consume boiled black beans on a Keto diet, but in moderation. Black beans are higher in carbohydrates compared to other foods allowed on a strict Keto diet, so it's important to be mindful of portion sizes to stay within your daily carb limit.

Can I eat Boiled Black Beans if I am on a low fat diet?

Yes, boiled black beans can be a great option for a low-fat diet. They are high in fiber, protein, and various nutrients while being low in fat. Just be mindful of portion sizes and avoid adding high-fat toppings like cheese or sour cream.

What is the environmental impact of producing Boiled Black Beans?

Producing boiled black beans has a relatively low environmental impact compared to animal-based protein sources. Beans require less water, land, and energy to produce, and they have a lower carbon footprint. Choosing plant-based proteins like black beans can help reduce greenhouse gas emissions and support sustainable food systems.




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