High in nutrients
Black beans are a legume, also known as a pulse — a food group with a unique nutritional profile. One cup (172 grams) of boiled, unsalted black beans contains:
- Calories: 227
- Protein: 15 grams
- Fat: 1 gram
- Carbs: 41 grams
- Fiber: 15 grams
- Folate: 64% of the daily value (DV)
- Copper: 40% of the DV
- Thiamine: 35% of the DV
- Manganese: 33% of the DV
- Magnesium: 29% of the DV
- Iron: 20% of the DV
- Phosphorus: 19% of the DV
- Potassium: 13% of the DV
- Vitamin B6: 7% of the DV
- Calcium: 2% of the DV
- Selenium: 2% of the DV
As you can see, black beans are especially rich in fiber and plant-based protein, two nutrients that lessen the risk of chronic diseases that are often lacking in Westernized diets. With a protein digestibility of 79%, their protein is very easily assimilated. In contrast to animal-based sources, black beans are actually regarded as an environmentally sustainable source of protein. This healthful legume offers soluble, insoluble, and resistant starch, all of which are linked to a number of its advantages. In addition, black beans include a lot of B vitamins, selenium, and calcium. The provenance of the beans, however, can have a significant impact on their total mineral composition. They also include certain antinutrients, which are substances that may prevent the mineral's absorption, despite having a high iron level.
