Nutritional information for Black Beans cooked (per 1/2 cup – 86g serving)
| MACRO-NUTRIENTS | |||||
|---|---|---|---|---|---|
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Fiber (g) | 7.5 | 25 | Excellent | 30 | Excellent |
| Omega 3 (mg) | 90.5 | 5.7 | – | 8.2 | – |
| Omega 6 (mg) | 108.5 | 0.6 | – | 0.9 | – |
| MICRO-NUTRIENTS (VITAMINS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Vitamin A (IU) | 5.2 | 0.2 | – | 0.2 | – |
| Vitamin C (mg) | 0 | 0 | – | 0 | – |
| Vitamin E (mg) | 0 | 0 | – | 0 | – |
| Vitamin K (mcg) | 0 | 0 | – | 0 | – |
| Thiamin – B1 (mg) | 0.2 | 16.7 | Good | 18.2 | Good |
| Riboflavin – B2 (mg) | 0.1 | 7.7 | – | 9.1 | – |
| Niacin – B3 (mg) | 0.5 | 3.1 | – | 3.6 | – |
| Pantothenic Acid – B5 (mg) | 0.2 | 3.3 | – | 5 | – |
| Vitamin B6 (mg) | 0.1 | 7.7 | – | 5.9 | – |
| Vitamin B12 (mcg) | 0 | 0 | – | 0 | – |
| Folate (mcg) | 128 | 32 | Excellent | 32 | Excellent |
| Choline (mg) | 0 | 0 | – | 0 | – |
| MICRO-NUTRIENTS (MINERALS) | |||||
| Nutrient | Amount | % of RDA for men |
Rating for men |
% of RDA for women |
Rating for women |
| Calcium (mg) | 23.2 | 2.3 | – | 2.3 | – |
| Copper (mg) | 0.2 | 22.2 | Excellent | 22.2 | Excellent |
| Iron (mg) | 1.8 | 22.5 | Excellent | 10 | – |
| Magnesium (mg) | 60 | 14.3 | Good | 18.8 | Good |
| Manganese (mg) | 0.4 | 17.4 | Good | 22.2 | Excellent |
| Phosphorus (mg) | 120.5 | 12.1 | Good | 12.1 | Good |
| Potassium (mg) | 305.5 | 8 | – | 10.9 | Good |
| Selenium (mcg) | 1.1 | 1.6 | – | 1.8 | – |
| Sodium (mg) | 0.9 | 0.1 | – | 0.1 | – |
| Zinc (mg) | 1 | 9.1 | – | 12.5 | Good |
For Table Legend & Data Sources Information click here.
Other nutritional information for Black Beans cooked (per 1/2 cup – 86g serving)
| Other information | Amount | Rating |
|---|---|---|
| Calories (Cal) | 101.1 | – |
| Kilojoules (kJ) | 423 | – |
| Glycemic Index (GI) | 30 | Low |
| Portion for GL (g) | 150 | – |
| Glycemic Load (GL) | 7 | Low |
| Energy nutrients | Amount | % of Energy |
| Total Carbs (g) | 20.4 | 65.9 |
| Fat (g) | 0.5 | 4 |
| Protein (g) | 7.6 | 30.1 |
For Table Legend & Data Sources Information click here.