Black Beans

Black Beans

Black beans, also called turtle beans, are a healthy and versatile culinary staple popular throughout Mexico, Central and South America, the Caribbean and the southern United States.

Along with supplying protein and fiber, black beans are high in antioxidants, low on the glycemic index and provide cancer-fighting phytoestrogens.

Glycemic Index=20
Glycemic Load=5
Antioxidant Score (ORAC)=8,040

The Benefits

*Excellent Source of: Fiber, Protein, Folate, Iron, Thiamin, Magnesium, Phosphorous, Manganese
*Good Source of: Zinc
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sugars, No Fish, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Red Meat, No Corn, No Yeast, No Peanuts, No Molds, No Tubers, No Citrus, No Nightshade, No Grains

Selecting and Storing

Store dry black beans in a cool, dry place.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) canned BEANS,BLACK,MATURE SEEDS,CKD,BLD,W/SALT

OMEGA-6 / OMEGA-3 RATIO: 1.21

Calories: 227

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.93 g	*
Saturated Fat	0.24 g	*
Monosaturated Fat	0.08 g	*
Polyunsaturated Fat	0.4 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	181 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	40.8 g	*
Sugars	0 g	*
Fiber	15 g	*
Protein	15.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	10.3 IU	0%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	0.12 mg	6%
Vitamin B12	0 mcg	0%
Vitamin K	0 mg	0%
Folate	256.3 mcg	64%
Niacin	0 mg	0%
Riboflavin	0.1 mg	6%
Thiamin	0.42 mg	28%
MINERALS
Calcium	46.4 mg	5%
Copper	0 mg	0%
Iron	3.6 mg	20%
Magnesium	120.4 mg	30%
Manganese	0.76 mg	38%
Phosphorous	240.8 mg	24%
Potassium	610.6 mg	17%
Selenium	2.1 mcg	3%
Sodium	407.6 mg	17%
Zinc	1.9 mg	13%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).