Cooked Black Beans: Calories and Nutrition Analyse

Unlocking the Nutritional Powerhouse of Cooked Black Beans

When it comes to plant-based nutrition, cooked black beans are a true powerhouse, offering a wealth of health benefits wrapped in tiny, versatile packages. Known for their rich, satisfying texture and ability to absorb flavors, black beans are not only a staple in many cuisines around the world but also a nutritional goldmine. Let's dive into the specifics of cooked black beans calories, nutrition, and their role in a balanced diet.

Caloric Content and Macronutrients

One serving of cooked black beans, which is approximately one cup (or 172 grams), contains about 131 calories. This makes them an excellent choice for those monitoring their calorie intake without sacrificing satiety. The macronutrient profile of cooked black beans is equally impressive, with a significant portion of carbs in cooked black beans being dietary fiber. Specifically, you'll find about 23.58 grams of carbohydrates, of which 8.7 grams are dietary fiber, aiding in digestion and promoting a feeling of fullness.

Protein and Fat Content

For individuals following a plant-based diet, the protein in cooked black beans is a vital component, offering 8.81 grams per serving. This makes black beans an excellent source of protein that can support muscle repair and growth. Additionally, they contain a minimal amount of fat, only 0.54 grams, with virtually no saturated fat, making them a heart-healthy choice.

Vitamins and Minerals Galore

Cooked black beans are not just about macronutrients; they are also packed with essential vitamins and minerals. They are a good source of iron (2.09 mg), crucial for oxygen transport in the body, and magnesium (70 mg), which supports muscle and nerve function. With 353 mg of potassium per serving, they help counterbalance sodium, aiding in maintaining healthy blood pressure levels. Additionally, black beans provide a modest amount of calcium (27 mg) and are rich in B-vitamins like vitamin B1 (0.243 mg) and vitamin B3 (0.502 mg), which are essential for energy production and cognitive health.

The Role of Black Beans in a Healthy Diet

Incorporating cooked black beans into your diet can offer numerous health benefits. Their high fiber content can improve digestive health and help regulate blood sugar levels, making them an excellent choice for individuals with diabetes or those looking to stabilize their energy levels. The protein in black beans can support physical fitness goals, while their low fat content makes them a heart-healthy option. Moreover, the rich array of vitamins and minerals in black beans supports overall well-being, from bone health to cognitive function.

In conclusion, cooked black beans are a nutritional powerhouse that can play a significant role in a healthy, balanced diet. Whether you're looking to manage your weight, support your fitness goals, or simply enjoy a nutritious meal, black beans are a versatile and delicious choice. So next time you're planning your meals, consider the humble black bean – your body will thank you!