Black Beans
Black beans are a great source of plant-based protein and dietary fiber, which support digestive health. They have low saturated fat content and offer complex carbohydrates for sustained energy. Rich in minerals like iron, magnesium, and phosphorus, they help maintain strong bones and proper muscle function. Additionally, they provide essential vitamins such as vitamin C and B vitamins, which aid in metabolism and overall wellness.
Macro Impact
A Serving (130 g) of Black Beans contains 135 calories, 8 g of protein, 20 g of carbohydrates, and 2.5 g of fat.
Calorie Burn
How long would it take to burn off 135 calories?
- Walking3.5 mph, moderate pace24 min
- YogaModerate effort, gentle pace34 min
- SwimmingFreestyle, moderate effort18 min
- Biking12–14 mph, moderate effort13 min
- StairsStair climbing, moderate pace17 min
- Running5 mph (12 min/mile)12 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (130 g)
Carbohydrates
- Carbohydrates20 / 313 g(6%)
- Dietary Fiber7 / 38 g(18%)
- Soluble Fiber3 g
- Insoluble Fiber4 g
- Total Sugars0.5 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat2.5 / 83 g(3%)
- Saturated Fat0.8 / 25 g(3%)
- Trans Fat0 g
- Monounsaturated Fat1.3 g
- Polyunsaturated Fat0.4 g
- Cholesterol10 / 300 mg(3%)
- Omega-30.05 g
- Omega-60.35 g
- Omega-91.3 g
- Oleic Acid1.3 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.3 g
- Caprylic Acid0 g
- Linoleic Acid0.35 g
- Myristic Acid0.1 g
- Palmitic Acid0.4 g
- Linolenic Acid0 g
- Eicosenoic Acid0.01 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein8 / 56 g(14%)
Amino Acids
- Lysine0.7 g
- Serine0.35 g
- Valine0.4 g
- Alanine0.4 g
- Cystine0.05 g
- Cysteine0.08 g
- Proline0.35 g
- Taurine0 mg
- Arginine0.85 g
- Histidine0.25 g
- Threonine0.25 g
- Isoleucine0.35 g
- Methionine0.08 g
- Tryptophan0.08 g
- Glutamic Acid1.2 g
- Aspartic Acid1 g
- Phenylalanine0.35 g
- Glycine0.35 g
- Leucine0.6 g
- Tyrosine0.25 g
Vitamins
- Vitamin A10 / 900 ug(1%)
- Vitamin C5 / 90 mg(6%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K3 / 120 ug(3%)
- Vitamin B60.1 / 1.3 mg(8%)
- Vitamin B120.3 / 2.4 ug(13%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.04 / 1.3 mg(3%)
- Niacin (B3)0.5 / 16 mg(3%)
- Folate60 / 400 ug(15%)
- Pantothenic Acid (B5)0.3 / 5 mg(6%)
- Biotin1 / 30 ug(3%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium27 / 1,000 mg(3%)
- Iron2.5 / 8 mg(31%)
- Magnesium40 / 420 mg(10%)
- Phosphorus80 / 700 mg(11%)
- Potassium300 / 3,400 mg(9%)
- Sodium650 / 2,300 mg(28%)
- Zinc1 / 11 mg(9%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium3 / 55 ug(5%)
- Iodine5 / 150 ug(3%)
- Chromium2 / 35 ug(6%)
- Molybdenum5 / 45 ug(11%)
- Chloride1,100 / 2,300 mg(48%)
Other
- Water90 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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