Protein
Cooked black beans
Fiber and resistant starch, which feed gut bacteria.
Nutrition facts
Serving: 1 cup cooked (170 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 224 kcal | |
| Protein | 15.1 g | |
| Carbs | 40.3 g | |
| Fibre | 14.8 g | 53 % |
| Sugars | 0.5 g | 1 % |
| Fat | 0.9 g | 1 % |
| Saturated fat | 0.2 g | 1 % |
| Sodium | 2 mg | 0 % |
| Folate | 253 µg | 63 % |
| Copper | 0 mg | 40 % |
| Thiamin (B1) | 0 mg | 34 % |
| Manganese | 1 mg | 33 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The iron in beans is non-heme, less well absorbed than the iron in meat and held back by the phytates in legumes; vitamin C at the same meal (bell pepper, tomato, citrus) increases its absorption.
- One cup brings 15 g of protein, low in methionine; grains (rice, corn, wheat) supply what is missing, and there is no need to combine them at the same meal, the day is enough.
Preparation
Soak overnight, discard the water, then boil hard: like all dried beans, they contain lectins that only a true boil inactivates; a slow cooker on low does not always do it (FDA). Canned, rinse.
To mention to a professional
- On a low-FODMAP diet, legumes (galacto-oligosaccharides) are limited; rinsing canned beans removes part of them, since those sugars dissolve in water.
Sources
- Beans, black, mature seeds, cooked, boiled, without salt
- USDA FoodData Central, SR Legacy (Beans, black, mature seeds, cooked, boiled, without salt)
- NIH Office of Dietary Supplements, Iron fact sheet (non-heme iron, vitamin C and phytates)
- Young and Pellett, 1994 (American Journal of Clinical Nutrition, plant proteins and amino acids)
- Duyff, Mount and Jones, 2011 (sodium reduction in canned legumes by draining and rinsing)
- Winham and Hutchins, 2011 (Nutrition Journal, flatulence and bean consumption)
- FDA, Bad Bug Book (phytohaemagglutinin in beans)
- Monash University, FODMAP program (legumes)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.