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Black beans Calories
Plant-based protein and fiber source, rich in iron and folate
CALORIES
GI
POTASSIUM
FIBER
Black beans Nutrition Facts
Selected: 100 g
132
KCAL / 100G
Carbs
23.7g
· 70%
Protein
8.9g
· 26%
Fat
0.5g
· 4%
Fiber
8.7g
Black beans Vitamins & Minerals
Vitamins
Folate
149µg · 37% DV
B1
0.21mg · 18% DV
B6
0.15mg · 9% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
140mg · 20% DV
Magnesium
70mg · 17% DV
Iron
2mg · 11% DV
Potassium ⭐
355mg · 10% DV
Black beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Black beans Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black beans Contain Allergens?
No known major allergens
Which Diets Is Black beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Black beans Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.