Soup, black bean, canned, condensed
* 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 | 0.2 MG | 0% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 66 UG | 17% | |
| Choline, total | 15.5 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 22 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 2% | |
| Vitamin K (phylloquinone) | 1.8 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 35 MG | 3% | |
| Iron, Fe | 1.5 MG | 8% | |
| Magnesium, Mg | 33 MG | 8% | |
| Phosphorus, P | 75 MG | 6% | |
| Potassium, K | 250 MG | 5% | |
| Sodium, Na | 970 MG | 42% | |
| Zinc, Zn | 1.1 MG | 10% | |
| Copper, Cu | 0.3 MG | 33% | |
| Manganese, Mn | 0.5 MG | 22% |
Nutrition Highlights
- Low in calories with 91 kcal per 100g.
- Very low in fat (1.3g per 100g).
- High in dietary fiber (6.8g per 100g), supporting digestive health.
- Good source of Sodium, Na (42% DV).
- Good source of Copper, Cu (33% DV).
- Good source of Manganese, Mn (22% DV).
About Soup, black bean, canned, condensed
This hearty dish is a staple in many cuisines, particularly in Latin American and Caribbean cooking. It's made from black beans that are cooked until tender, then blended into a smooth, thick consistency. The beans are often simmered with aromatic vegetables like onions, garlic, and bell peppers, and seasoned with spices such as cumin and oregano. Some variations include a touch of vinegar or lime juice to brighten the flavors.
Nutritionally, this dish is a powerhouse of plant-based protein and fiber. The high fiber content aids in digestion and helps maintain steady blood sugar levels, while the protein supports muscle health and keeps you feeling full. It's also rich in essential minerals like iron, magnesium, and potassium, which are vital for energy production and overall well-being. However, canned versions can be high in sodium, so it's wise to choose low-sodium options or rinse the beans before use to reduce salt content.
In the kitchen, this versatile dish shines as a comforting main course, often served with rice, avocado, or a dollop of sour cream. It can also be used as a base for soups, stews, or even as a filling for tacos and burritos. Its creamy texture and robust flavor make it a favorite for both everyday meals and special occasions, offering a nutritious and satisfying option for those seeking a plant-forward diet.
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