Black beans, per 100 g: 132 kcal, 8.9 g protein, 23.7 g carbohydrate, 8.7 g fibre, 0.5 g fat. Figures are the USDA reference values for “Beans, black, mature seeds, cooked, boiled, with salt”.
At 100 g it reaches the EU threshold to be called a source of folate, manganese, thiamine (b1), copper. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 132 kcal | |
| Protein | 8.86 g | |
| Fat | 0.54 g | |
| of which saturates | 0.139 g | |
| of which monounsaturates | 0.047 g | |
| of which polyunsaturates | 0.231 g | |
| Carbohydrate | 23.7 g | |
| of which sugars | 0.32 g | |
| Fibre | 8.7 g | |
| Water | 65.7 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 27 mg | 3.38% |
| Iron | 2.1 mg | 15% |
| Magnesium | 70 mg | 18.7% |
| Phosphorus | 140 mg | 20% |
| Potassium | 355 mg | 17.8% |
| Sodium | 237 mg | |
| Zinc | 1.12 mg | 11.2% |
| Copper | 0.209 mg | 20.9% |
| Manganese | 0.444 mg | 22.2% |
| Selenium | 1.2 µg | 2.18% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.87 mg | 7.25% |
| Vitamin K | 3.3 µg | 4.4% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.244 mg | 22.2% |
| Riboflavin (B2) | 0.059 mg | 4.21% |
| Niacin (B3) | 0.505 mg | 3.16% |
| Pantothenic acid (B5) | 0.242 mg | 4.03% |
| Vitamin B6 | 0.069 mg | 4.93% |
| Folate | 149 µg | 74.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass