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Beans, black turtle, mature seeds - nutritional information
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Beans, black turtle, mature seeds

🔥 339 Calories
💪 21.2g Protein
⚡ 63.2g Carbohydrates
🥑 0.9g Fat

At a glance

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

Category
Vegetables
Beans, black turtle, mature seeds
Energy density
Dense
339 kcal per 100g
Macro energy profile
Carb-led
25% Protein · 73% Carbohydrates · 2% Fat
Glycemic profile
Low GI
GI 30 · GL 9
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1Very high in ironVery high in potassium

Nutritional Information

339
kcal/100g
Protein
21.2g
Carbohydrates
63.2g
Fat
0.9g
Glycemic Index:
30

About Beans, black turtle, mature seeds

Black turtle beans, also known as black beans, are a type of legume native to Central and South America. They are small, shiny, and black in color, prized for their creamy texture and rich flavor. These beans have been cultivated for thousands of years and are a staple in various traditional dishes, particularly in Latin American cuisine. Their versatility makes them a popular ingredient in soups, stews, salads, and burritos, providing both taste and nutrition to meals. Nutritionally, black turtle beans are an excellent source of plant-based protein, fiber, and essential vitamins and minerals. They contain approximately 21.20g of protein and 63.20g of carbohydrates per 100g serving, making them an ideal food for vegetarians and vegans. With low fat content and high fiber, they support digestive health and help maintain stable blood sugar levels. Black beans are also rich in antioxidants and have been linked to numerous health benefits, including heart health and improved digestion.

Health Benefits

Rich in protein, supporting muscle growth and repair.
High fiber content aids in digestion and promotes gut health.
Contains essential minerals like iron, which is crucial for oxygen transport in the body.
Packed with antioxidants that help fight free radicals and reduce inflammation.
May help in regulating blood sugar levels due to their low glycemic index.
Supports heart health by lowering cholesterol levels.
Promotes satiety and may assist in weight management.
Contributes to healthy skin and hair due to its nutrient density.
Provides energy through complex carbohydrates, making it a good food for athletes.
Versatile in cooking, easily incorporated into various dishes.

Recommended Food Pairings

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Brown rice - Together, they create a complete protein, providing all essential amino acids.
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Avocado - The healthy fats in avocado complement the fiber in black beans, enhancing nutrient absorption.
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Tomatoes - Rich in vitamin C, tomatoes help increase the bioavailability of iron from black beans.
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Corn - A classic combination in many cuisines, corn adds sweetness and texture to black beans.
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Spinach - The iron in spinach works synergistically with the nutrients in black beans for better health benefits.

How to Consume

Serving size
1 cup cooked (approximately 172g)
Frequency
3-4 times per week
  • •Soak dried black beans overnight before cooking to reduce cooking time.
  • •Add cooked black beans to salads for extra protein and fiber.
  • •Use black beans as a filling in tacos or burritos for a hearty meal.
  • •Blend black beans into smoothies for added nutrition without altering taste.
  • •Incorporate them into soups and stews for a nutritious boost.

Selection & Storage

How to choose:

  • ✓Select beans that are shiny and smooth without any blemishes or cracks.
  • ✓Check for uniform size, as this indicates quality and even cooking.
  • ✓Opt for beans stored in a cool, dry place to ensure freshness.
  • ✓Choose organic varieties if possible to avoid pesticides.
Storage
Store in a cool, dry place in an airtight container to prevent moisture exposure.
Shelf life
Dried beans can last for up to 1 year in a cool, dry environment; cooked beans should be consumed within 5-7 days refrigerated.

Warnings & Contraindications

  • ⚠️People with certain digestive disorders may experience discomfort due to high fiber content.
  • ⚠️Individuals with allergies to legumes should avoid black beans.
  • ⚠️Excessive consumption may lead to digestive issues such as bloating or gas.
  • ⚠️Always cook dried beans thoroughly to eliminate toxins present in raw beans.

Frequently Asked Questions

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

Black turtle beans contain approximately 339 calories per 100 grams. The caloric content is primarily derived from their carbohydrate and protein content, making them a nutrient-dense food option.

Is Beans, black turtle, mature seeds healthy?

Yes, black turtle beans are considered very healthy. They are high in protein, fiber, and essential vitamins and minerals. Their low glycemic index makes them suitable for maintaining stable blood sugar levels, and their antioxidant properties can support overall health.

How should Beans, black turtle, mature seeds be stored?

Dried black turtle beans should be stored in a cool, dry place in an airtight container to protect them from moisture and pests. Cooked beans can be refrigerated in an airtight container for 5-7 days or frozen for extended storage.

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

Eating black turtle beans offers numerous benefits, including improved digestion due to their high fiber content, support for heart health, and a rich source of plant-based protein. They also provide essential minerals such as iron and folate, contributing to overall wellness.

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

A recommended serving size is about 1 cup of cooked black turtle beans, which can be eaten 3-4 times per week as part of a balanced diet. This serving size allows you to benefit from their nutritional properties without overconsumption.

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