Black Bean Soup
Black bean soup is rich in dietary fiber, supporting digestive health and prolonged fullness. It provides a notable amount of protein while remaining low in fat, making it both nutritious and light. Essential minerals such as magnesium and phosphorus aid energy metabolism and overall vitality. This soup also offers B vitamins and a good source of folate, contributing to a well-rounded diet.
Macronutrient distribution
A 100 g of Black Bean Soup contains 104 calories, 6.5 g of protein, 19.1 g of carbohydrates, and 1.4 g of fat.
- Protein
- 6.5 g23%
- Carbs
- 19.1 g66%
- Fat
- 1.4 g11%
of calories
Calorie Burn
How long would it take to burn off 104 calories?
- Walking3.5 mph, moderate pace18 min
- YogaModerate effort, gentle pace26 min
- SwimmingFreestyle, moderate effort14 min
- Biking12–14 mph, moderate effort10 min
- StairsStair climbing, moderate pace13 min
- Running5 mph (12 min/mile)10 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 100 g
Carbohydrates
- Carbohydrates19.1 / 313 g(6%)
- Dietary Fiber6.4 / 38 g(17%)
- Soluble Fiber2.6 g
- Insoluble Fiber3.8 g
- Total Sugars0.83 g
Fats
- Total Fat1.4 / 83 g(2%)
- Saturated Fat0.25 / 25 g(1%)
- Monounsaturated Fat0.5 g
- Polyunsaturated Fat0.67 g
- Omega-30.04 g
- Omega-60.63 g
- Omega-90.5 g
- Oleic Acid0.5 g
- Stearic Acid0.08 g
- Linoleic Acid0.58 g
- Myristic Acid0.04 g
- Palmitic Acid0.13 g
- Linolenic Acid0.04 g
- Alpha-Linolenic Acid (ALA)0.04 g
- Gamma-Linolenic Acid (GLA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.03 g
Protein
- Protein6.5 / 56 g(12%)
Amino Acids
- Lysine0.38 g
- Serine0.31 g
- Valine0.3 g
- Alanine0.34 g
- Cystine0.07 g
- Cysteine0.14 g
- Proline0.37 g
- Arginine0.45 g
- Histidine0.19 g
- Threonine0.22 g
- Isoleucine0.27 g
- Methionine0.09 g
- Tryptophan0.06 g
- Glutamic Acid0.97 g
- Aspartic Acid0.6 g
- Phenylalanine0.38 g
- Glycine0.31 g
- Leucine0.43 g
- Tyrosine0.23 g
Vitamins
- Vitamin A8.3 / 900 ug(1%)
- Vitamin C1.7 / 90 mg(2%)
- Vitamin E0.21 / 15 mg(1%)
- Vitamin K2.1 / 120 ug(2%)
- Vitamin B60.04 / 1.3 mg(3%)
- Thiamin (B1)0.17 / 1.2 mg(14%)
- Riboflavin (B2)0.04 / 1.3 mg(3%)
- Niacin (B3)0.21 / 16 mg(1%)
- Folate83.3 / 400 ug(21%)
- Pantothenic Acid (B5)0.13 / 5 mg(3%)
- Biotin0.83 / 30 ug(3%)
- Choline8.3 / 550 mg(2%)
Minerals
- Calcium16.7 / 1,000 mg(2%)
- Iron0.83 / 8 mg(10%)
- Magnesium29.2 / 420 mg(7%)
- Phosphorus62.5 / 700 mg(9%)
- Potassium166.7 / 3,400 mg(5%)
- Sodium466.7 / 2,300 mg(20%)
- Zinc0.42 / 11 mg(4%)
- Copper0.08 / 0.9 mg(9%)
- Manganese0.13 / 2.3 mg(5%)
- Selenium1.3 / 55 ug(2%)
- Iodine2.1 / 150 ug(1%)
- Chromium0.83 / 35 ug(2%)
- Molybdenum8.3 / 45 ug(19%)
- Chloride700 / 2,300 mg(30%)
Other
- Water91.7 / 3,700 g(2%)
Sources
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