Beans, black, mature seeds, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.9 MG | 75% | |
| Riboflavin | 0.2 MG | 15% | |
| Niacin | 2.0 MG | 12% | |
| Pantothenic acid | 0.9 MG | 18% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 444 UG | 111% | |
| Choline, total | 66.4 MG | 12% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 5.6 UG | 5% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 123 MG | 9% | |
| Iron, Fe | 5.0 MG | 28% | |
| Magnesium, Mg | 171 MG | 41% | |
| Phosphorus, P | 352 MG | 28% | |
| Potassium, K | 1,483 MG | 32% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 3.7 MG | 33% | |
| Copper, Cu | 0.8 MG | 93% | |
| Manganese, Mn | 1.1 MG | 46% | |
| Selenium, Se | 3.2 UG | 6% |
Nutrition Highlights
- Excellent source of protein with 21.6g per 100g, great for muscle building and recovery.
- Very low in fat (1.4g per 100g).
- High in dietary fiber (15.5g per 100g), supporting digestive health.
- Good source of Iron, Fe (28% DV).
- Good source of Magnesium, Mg (41% DV).
- Good source of Phosphorus, P (28% DV).
About Beans, black, mature seeds, raw
Dry black beans in their raw seed form are almost entirely carbohydrate with notable fiber and a respectable amount of plant protein. The fat content is negligible. They need to be soaked and cooked before eating, and during that process the carbohydrate composition shifts as resistant starches become more digestible. Black beans are one of the most fiber-dense legumes available, and that fiber is one of the strongest arguments for including them regularly in a plant-leaning diet.
Dietary Information
Beans, black, mature seeds, raw is considered low-fat, high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Beans, black, mature seeds, raw include Folate, total (111% DV) , Copper, Cu (93% DV) , Thiamin (75% DV) , Manganese, Mn (46% DV) , and Magnesium, Mg (41% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 341 calories per 100 grams, Beans, black, mature seeds, raw gets 25% of its calories from protein, 73% from carbohydrates, and 4% from fat. This is moderately high, similar to many cooked grains and dairy products.
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