Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Black beans |
|---|---|
Macronutrients | |
| Calorieskcal | 34117% DV |
| Proteing | 21.643% DV |
| Total fatg | 1.422% DV |
| Carbohydrateg | 62.423% DV |
| Fibreg | 15.555% DV |
| Total sugarsg | 2.12 |
| Waterg | 11 |
Fats | |
| Saturated fatg | 0.3662% DV |
| Monounsaturated fatg | 0.123 |
| Polyunsaturated fatg | 0.61 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.332 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.211% DV |
| Vitamin Kµg | 5.65% DV |
| Thiamin (B1)mg | 0.975% DV |
| Riboflavin (B2)mg | 0.19315% DV |
| Niacin (B3)mg | 1.9612% DV |
| Pantothenic acid (B5)mg | 0.89918% DV |
| Vitamin B6mg | 0.28617% DV |
| Folateµg | 444111% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 66.412% DV |
Minerals | |
| Calciummg | 1239% DV |
| Ironmg | 5.0228% DV |
| Magnesiummg | 17141% DV |
| Phosphorusmg | 35228% DV |
| Potassiummg | 148332% DV |
| Sodiummg | 50% DV |
| Zincmg | 3.6533% DV |
| Coppermg | 0.84193% DV |
| Manganesemg | 1.0646% DV |
| Seleniumµg | 3.26% DV |
Other | |
| Beta-caroteneµg | 0 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 3.6 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Black beans |
|---|---|
| AnthocyaninsFlavonoid pigment | Notable |
| LectinsProtein | Present |
| PhytatesPhosphate ester | Notable |
| PolyphenolsPolyphenol (class) | Notable |
| Resistant starchFermentable carbohydrate | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Black beans |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Gut & Digestive Health | Yes |
| Heart Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.