Nutrients in 100 grams of Black Beans

Raw Black Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs

25%

71%

100 g ▼

Macro Nutrients

Black Beans

Energy341 kcal

11.8%

Raw Black Beans have 341 kcal of Energy per 100 grams, which is 11.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.42 g

1.46%

Raw Black Beans have 1.42 g of Fat per 100 grams, which is 1.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.37 g

1.14%

Raw Black Beans have 0.366 g of Saturated Fat per 100 grams, which is 1.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

17.4%

Raw Black Beans have 0.278 g of Omega 3 per 100 grams, which is 17.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.95%

Raw Black Beans have 0.332 g of Omega 6 per 100 grams, which is 1.95% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Black Beans have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate62.4 g

48%

Raw Black Beans have 62.36 g of Carbohydrate per 100 grams, which is 48% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.12 g

2.92%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Black Beans have 2.12 g of Sugars per 100 grams, which is 2.92% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber15.5 g

40.8%

Raw Black Beans have 15.5 g of Fiber per 100 grams, which is 40.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21.6 g

38.6%

Raw Black Beans have 21.6 g of Protein per 100 grams, which is 38.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Beans

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Black Beans have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.9 mg

75%

Thiamine

Raw Black Beans have 0.9 mg of Vitamin B1 per 100 grams, which is 75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

15%

Riboflavin

Raw Black Beans have 0.193 mg of Vitamin B2 per 100 grams, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.96 mg

12.2%

Niacin, nicotinic acid, niacinamide

Raw Black Beans have 1.955 mg of Vitamin B3 per 100 grams, which is 12.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.9 mg

18%

Pantothenic acid

Raw Black Beans have 0.899 mg of Vitamin B5 per 100 grams, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22%

Pyridoxine

Raw Black Beans have 0.286 mg of Vitamin B6 per 100 grams, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9444 μg

111%

Folates and Folic Acid

Raw Black Beans have 444 μg of Vitamin B9 per 100 grams, which is 111% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Black Beans have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Raw Black Beans have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Black Beans have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.21 mg

1.4%

Tocopherols and Tocotrienols

Raw Black Beans have 0.21 mg of Vitamin E per 100 grams, which is 1.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.6 μg

4.67%

Phytomenadione or phylloquinone

Raw Black Beans have 5.6 μg of Vitamin K per 100 grams, which is 4.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Black Beans

Calcium123 mg

12.3%

Raw Black Beans have 123 mg of Calcium per 100 grams, which is 12.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.84 mg

93%

Raw Black Beans have 0.841 mg of Copper per 100 grams, which is 93% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron5 mg

62.8%

Raw Black Beans have 5.02 mg of Iron per 100 grams, which is 62.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium171 mg

40.7%

Raw Black Beans have 171 mg of Magnesium per 100 grams, which is 40.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.06 mg

46%

Raw Black Beans have 1.06 mg of Manganese per 100 grams, which is 46% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus352 mg

50.3%

Raw Black Beans have 352 mg of Phosphorus per 100 grams, which is 50.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1483 mg

43.6%

Raw Black Beans have 1483 mg of Potassium per 100 grams, which is 43.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.2 μg

5.8%

Raw Black Beans have 3.2 μg of Selenium per 100 grams, which is 5.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5 mg

0.33%

Raw Black Beans have 5 mg of Sodium per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.65 mg

33%

Raw Black Beans have 3.65 mg of Zinc per 100 grams, which is 33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water11 g

0.3%

Raw Black Beans have 11.02 g of Water per 100 grams, which is 0.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Black Beans:

100 grams of Black Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1 and Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
This legume has some Vitamin K.
While 100 grams of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 grams of Raw Black Beans:

100 grams of Black Beans has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium.
This legume has some Selenium.
It has no Sodium.

Macronutrients in 100 grams of Raw Black Beans:

100 grams of Black Beans is an excellent source of Carbohydrate, Fiber and Protein.
It has a good amount of Omega 3.
It also has some Sugars.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Black Beans with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Black Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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