Black Beans: Calories and Nutrition Analyse
How many calories in black beans?
Nutrition Facts
Black BeansServing size:
standard serving size (0,5 cup) of black beans (86 g) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
100g of black beans contain about 341 calories (kcal).
Calories per:
ounce
| standard serving size, cup
| half cup
Case in point, a standard serving size (0,5 cup) of black beans (86 g) contains about 293 calories.
This is about 15% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 293 kcal actually is, keep in mind that the calorie content of black beans is similar to that of, for example:
- 5.5 apples
- 3.5 glasses of Coca Cola (220 ml glass)
- 2.5 slices of cheese
- 2.5 slices of bread
- 2 glasses of milk
- 15 cubes of sugar
Take a quick look at the tables below for detailed information about black beans nutrition.
100g of Black Beans
Nutrition
- Calories341
- Carbs Total62.36 g
- Dietary fiber15.5 g
- Fat1.42 g
- Protein21.6 g
- Water11.02 g
Vitamins
- Vit A17 IU
- Vit B1 (Thiamine)0.9 mg
- Vit B2 (riboflavin)0.193 mg
- Vit B3 (Niacin)1.955 mg
- Vit B60.286 mg
- Vit B9 (Folic acid)0.444 mcg
- Vit E0.21 mg
- Vit K0.006 mg
Minerals
- Potassium1483 mg
- Magnessium171 mg
- Calcium123 mg
- Sodium5 mg
- Iron5.02 mg
Discover the Nutritional Powerhouse of Black Beans
Black beans, a staple in many cuisines around the world, are not only versatile and delicious but also packed with an impressive nutritional profile. Whether you're looking to boost your protein intake, keep an eye on your calorie consumption, or simply add more fiber to your diet, black beans are an excellent choice. Let's dive into the fascinating world of black beans nutrition and uncover why these legumes should be a part of your healthy diet.
Calories and Macronutrients
When it comes to black beans calories, they are remarkably balanced. A cup of cooked black beans contains approximately 341 calories, making them a hearty addition to any meal without overloading on calories. This moderate calorie count is accompanied by a substantial amount of protein and fiber, with 21.6 grams of protein and 15.5 grams of fiber per cup. These figures highlight black beans as a nutritional powerhouse for those looking to maintain a healthy weight or muscle mass.
Fats and Carbohydrates
Concerning fat in black beans, they are incredibly low in fat, with only 1.42 grams per cup, and contain negligible amounts of saturated fats. This makes them an excellent food choice for heart health. On the carbohydrate front, black beans contain 62.36 grams of carbs, but thanks to their high fiber content, they have a lower net carb value, making them suitable for those on moderate carbohydrate diets.
Vitamins and Minerals Galore
Black beans are not just about macronutrients; they are also rich in essential vitamins and minerals. They are an excellent source of iron (5.02 mg), magnesium (171 mg), and potassium (1483 mg), which are vital for energy production, muscle health, and maintaining blood pressure, respectively. Additionally, black beans provide a good amount of calcium (123 mg) for bone health and are rich in B-vitamins like thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and folate (vitamin B9), which are crucial for brain health and energy levels.
The Role of Black Beans in a Healthy Diet
Incorporating black beans into your diet can have numerous health benefits. Their high fiber content can aid in digestion and help maintain a healthy gut microbiome. The protein in black beans can support muscle repair and growth, making them a great option for vegetarians and vegans looking for plant-based protein sources. Moreover, the low fat and high nutrient density of black beans make them ideal for anyone looking to maintain a healthy weight or reduce their risk of chronic diseases such as heart disease and diabetes.
In conclusion, black beans are a nutritional gem that can enrich your diet in many ways. From their balanced calories and high protein content to their wealth of vitamins and minerals, black beans are more than just a side dish; they're a healthful ingredient that can boost the nutritional value of your meals. So next time you're planning your meals, remember the mighty black bean and all the nutritional benefits it has to offer.
How many calories are there in 1, 2, 3, or 5 servings of black beans?
- Standard serving size (0,5 cup) of black beans (86 g)293 kcal
- Cup of black beans (172g)587 kcal
- Half cup of black beans (86g)293 kcal
- Ounce (oz) of black beans97 kcal
- Half of medium size servings of black beans146.5 kcal
- Small size serving of black beans (69g)234.4 kcal
- Big size black beans (112g)380.9 kcal
- Two medium size servings of black beans586 kcal
- Three medium size servings of black beans879 kcal
- Four medium size servings of black beans1172 kcal
- Five medium size servings of black beans1465 kcal
Compare black beans:
black beans vs beef, black beans vs chickpeas, black beans vs refried beans, black beans vs black eyed peas, black beans vs red lentils, black beans vs pinto beans, black beans vs steak, black beans vs lima beans, black beans vs fava beans, black beans vs brown rice, black beans vs kidney beans, black beans vs garbanzo beans, see all compares of black beans.
Similar calories number have:
See also:
Read this:
- How many calories does chocolate ice cream have?
- Calories in a half of McRoyal
- Calories in whole McRoyal
- Calories for one, two or more McRoyals
- How many carbs (carbohydrates) in alcohol?
- How much fat in Velveeta?
- How much protein in whole milk?
- What is weight of chicken?
- Lemon juice calories per ounce (oz)
- Coffee calories per serving size
Add comment