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Nutritional Content: Black Beans

Black Beans are an excellent source of protein, vitamins and minerals, they are easy to produce and if you grow Pure Varieties you can obtain the seeds for a new planting through the same harvested grains, their cultivation cycle is short and in 3 Months (approximately) are ready for harvest. The expiration time of harvested grains can be increased by a drying process that can be done by hand.

Due to the aforementioned and the nutritional content of these grains, they can be considered a strategic food for the food security of any country that can grow it. It is worth mentioning that this legume is highly produced in different American countries such as Peru, Colombia, Venezuela, Chile and the United States.

It is not advised to consume these raw or undercooked grains, as they are slightly toxic; These toxins are eliminated when cooked.

Nutritional Content of Black Beans (raw) per 100 g of edible portion:

NutrientQuantity in 100 gRecommended Daily Allowance
Energy341 Kcal1500 - 2000 Kcal♀
2000 - 2500 Kcal♂
Proteins21.60 g1 - 1.18 g/Kg♀
1 - 2.5 g /Kg♂
Carbohydrates62.36 g190 - 260 g♀
(Glucids)250 - 350 g♂
Sugars2.12 g50 g
Dietary Fiber15.50 g40 g
Lipids1.42 g44 - 66 g♀
(Fats)66 - 80 g♂
Vitamin B10.900 mg1,2 mg
Vitamin B20.193 mg1,4 mg
Vitamin B31.955 mg16 mg
Vitamin B5
Vitamin B6
0.899 mg
0.286 mg
6 mg
1.4 mg
Vitamin B9444 mcg200 mcg
Vitamin E0.21 mg12 mg
Vitamin K5.6 mcg75 mcg
132 mg
0.841 mg
800 mg
1 mg
Phosphorus352 mg700 mg
Iron5.02 mg14 mg
171 mg
1.06 mg
375 mg
2 mg
Potassium1483 mg2000 mg
3.2 mcg
5 mg
55 mcg
1500 - 2000 mg
Zinc3.65 mg10 mg

Recommended Daily Amount: The values ​​that appear in this Nutritional Table as "Recommended Daily Allowance" are values ​​to guide people a little about what amounts to consume of each nutrient. It should also be taken into account that these recommendations are only valid for adults and healthy people.

We also want to emphasize that the organism of each individual is different and that the most accurate way to know how much of each nutrient each person requires is through an extensive evaluation carried out by a Nutritional Area Professional.

Energy: The exact amount of calories (Kcal) a person should consume daily varies according to their weight, sex, age and physical activities. The standard measure used by the World Health Organization (WHO) to guide consumption of Kcal is 2000 Kcal per day.

Proteins: Determining the daily amount of Proteins that is recommended for Women and Men depends on the amount of daily calories consumed and the physical activities performed. 1 gram of Protein per kilogram of weight is a measure that can be taken as a standard for sedentary people.

Glucids (Carbohydrates): The daily amount of carbohydrates is usually determined according to the calorie intake, metabolism and physical activities that are performed. The range of values ​​we offer here as "Recommended Daily Allowance" is to provide some guidance on the consumption of Glucids (Carbohydrates). In this sense, if you consume about 2000 Kcal per day, it is recommended to consume about 250 g of Carbohydrates.

Sugars: When we talk about Sugars we mean the monosaccharides and disaccharides that are the sugars naturally present in food and those that are present in the Sucrose (Common Sugar).

Lipids (Fats): Total Lipids represent the total amount of all fats in food. The Recommended Daily Allowance to consume for healthy adults varies according to their caloric intake.

Sodium: Take into account that when we talk about Sodium we do not refer to Salt. 1 gram of Salt contains 400 milligrams of Sodium.

-For the Values and Nutritional content of this food was taken as a reference USDA
-For the Recommended Daily Allowance (Adults) in Calories, Proteins, Carbohydrates, Sugars, Fiber and Fats, different websites based on the recommendations of WHO and FAO were taken as reference.
-For the Recommended Daily Allowance (Adults) in Vitamins and Minerals was taken as a reference Wikipedia also corroborate the information published there with SciELO

There's still more:

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