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beans black mature seeds
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Beans, black, mature seeds

🔥 341 Calories
💪 21.6g Protein
⚡ 62.4g Carbohydrates
🥑 1.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Beans, black, mature seeds
Energy density
Dense
341 kcal per 100g
Macro energy profile
Carb-led
25% Protein · 72% Carbohydrates · 4% Fat
Glycemic profile
Low GI
GI 30 · GL 10
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1Very high in magnesiumVery high in potassium

Nutritional Information

341
kcal/100g
Protein
21.6g
Carbohydrates
62.4g
Fat
1.4g
Glycemic Index:
30

About Beans, black, mature seeds

Beans, black, mature seeds, a staple in many cuisines, are known for their rich flavor and versatility. Originating from Central and South America, these beans have been cultivated for thousands of years and are a prominent source of protein and nutrients in various dishes, from soups to salads. Their deep black color is not only visually appealing but also indicative of their high antioxidant content, particularly anthocyanins which are beneficial for health. Nutritionally, black beans are an excellent source of plant-based protein, providing approximately 21.6 grams per 100 grams. They are also high in carbohydrates, primarily complex carbs, which offer sustained energy. With only 1.4 grams of fat and zero cholesterol, they are heart-healthy and suitable for various diets. Additionally, they contain essential vitamins and minerals, making them a valuable addition to meals for enhanced health benefits.

Health Benefits

Rich in protein, supporting muscle growth and repair.
Good source of dietary fiber, aiding in digestion and promoting gut health.
High in antioxidants, which help combat oxidative stress and inflammation.
Contains essential minerals like iron, which is vital for oxygen transport in the body.
May help regulate blood sugar levels, beneficial for diabetics.
Supports heart health due to low fat and cholesterol levels.
Rich in folate, important for DNA synthesis and repair.
Contains magnesium, which supports muscle and nerve function.
May aid in weight management by promoting satiety.
Promotes healthy skin and hair due to rich nutrient composition.

Recommended Food Pairings

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Black beans and rice - A classic combination providing complete protein.
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Black bean tacos - Combining with corn and avocado for a nutritious meal.
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Black beans in salads - Adding to greens for a protein boost.
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Black bean soup - Perfect for a warm, hearty dish.
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Chili with black beans - Enhancing flavor and nutritional content.

How to Consume

Serving size
1 cup cooked (about 150g)
Frequency
3-4 times per week
  • •Soak dry beans overnight before cooking to reduce cooking time.
  • •Use black beans in place of meat for vegetarian meals.
  • •Incorporate into smoothies for added protein.
  • •Roast cooked black beans for a crunchy snack.
  • •Add to pasta dishes for extra fiber and nutrients.

Selection & Storage

How to choose:

  • ✓Select beans that are shiny and firm, avoiding any with blemishes.
  • ✓Check for a uniform color without any dark spots.
  • ✓Look for packaging that is sealed and intact.
  • ✓Smell the beans; they should have a clean, fresh aroma.
Storage
Store in a cool, dry place, ideally in an airtight container.
Shelf life
Dried black beans can last up to 1 year, cooked beans can be refrigerated for 5-7 days.

Warnings & Contraindications

  • ⚠️Individuals with certain gastrointestinal disorders may need to limit intake due to high fiber content.
  • ⚠️People with allergies to legumes should avoid black beans.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Cooking beans improperly can lead to toxicity; always cook thoroughly.

Frequently Asked Questions

How many calories does Beans, black, mature seeds have?

Beans, black, mature seeds contain approximately 341 calories per 100 grams. This energy value makes them a substantial source of calories, particularly for those following a plant-based diet, where they can serve as a primary source of energy.

Is Beans, black, mature seeds healthy?

Yes, black beans are considered very healthy due to their high protein content, dietary fiber, and essential nutrients. They support heart health, aid in digestion, and contribute to overall nutritional balance when included in a regular diet.

How should Beans, black, mature seeds be stored?

Dried black beans should be stored in a cool, dry place in an airtight container to maintain freshness. Cooked beans can be kept in the refrigerator for 5-7 days. If you have leftovers, consider freezing them to extend their shelf life.

What are the benefits of eating Beans, black, mature seeds?

Eating black beans offers numerous health benefits, including high protein and fiber content, which promotes muscle repair and digestive health. They are rich in antioxidants and essential nutrients that support overall well-being, including heart and bone health.

How much Beans, black, mature seeds can I eat per day?

It is generally recommended to consume about 1 to 2 cups of cooked black beans per day, depending on individual dietary needs and health goals. This amount provides a good balance of nutrients without excessive calorie intake.

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