Calories in Black beans: Nutritional facts for Black beans Types

A 100g serving of cooked black beans contains approximately 132 calories.

One kilogram of cooked black beans contains approximately 1320 calories.

One cup (172g) of cooked black beans contains 227 calories.

The macronutrient profile of black beans (per 100g) is approximately 23.7g carbohydrates, 8.84g protein, and 0.54g fat.

Black beans are nutritional powerhouses offering a range of health benefits thanks to their rich profile of vitamins, minerals, and fiber. The benefits of black beans are listed below:

• Excellent Source of Plant-Based Protein: Black beans provide a significant amount of protein, crucial for building and repairing tissues, supporting muscle growth, and maintaining overall bodily functions. A single cup (172g) serving offers approximately 15 grams of protein, contributing substantially to daily protein needs.
• High in Fiber: Their high fiber content promotes digestive health, regulates bowel movements, and contributes to feelings of fullness, aiding in weight management and potentially reducing the risk of chronic diseases like type 2 diabetes and heart disease (Anderson et al., 1994). A 100g serving provides around 8.72g of fiber.
• Rich in Antioxidants: Black beans are a good source of antioxidants, which help protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases (USDA FoodData Central).
• Good Source of Iron and Folate: Black beans are a good source of iron, essential for red blood cell production, and folate (vitamin B9), crucial for cell growth and development, particularly during pregnancy (USDA FoodData Central).
• May Support Heart Health: The soluble fiber and other components in black beans may contribute to improved heart health by lowering LDL ("bad") cholesterol and blood pressure (American Journal of Clinical Nutrition, 2006). 

While black beans offer numerous health benefits, there are some potential downsides to consider:

• Digestive Issues: The high fiber content can lead to gas, bloating, and digestive discomfort, especially for individuals unaccustomed to high-fiber diets. Gradual introduction into the diet can help mitigate these effects (Mayo Clinic).
• Phytic Acid: Black beans, like other legumes, contain phytic acid, which can interfere with the absorption of certain minerals. Soaking or sprouting beans before cooking can reduce phytic acid levels.
• Potential Allergens: Although rare, allergic reactions to black beans are possible.
• Sodium Content (Canned): Canned black beans often contain added sodium, a concern for individuals with high blood pressure or those on low-sodium diets. Rinsing canned beans before consumption can help reduce sodium intake.

Yes, black beans are considered a highly nutritious and healthy food due to their high protein, fiber, and micronutrient content. They are a valuable addition to a balanced diet and can contribute to improved digestive health, blood sugar control, and heart health.

Black beans may help lower LDL ("bad”) cholesterol levels due to their high soluble fiber content. However, more specific research is needed to confirm this benefit definitively. The soluble fiber in black beans may help bind to cholesterol in the digestive tract, preventing its absorption into the bloodstream.

A moderate intake of black beans (1/2 to 1 cup) is generally recommended as part of a balanced diet. A serving size of ½ to 1 cup (86-172g) of cooked black beans provides a good source of protein, fiber, and other nutrients.

There's no strict upper limit for black bean consumption, but moderation is key. Excessive intake could lead to digestive discomfort due to the high fiber content. Also, be mindful of sodium content if consuming canned black beans.

While there's a general understanding that the calorie content of black beans is relatively consistent across varieties, precise data on the caloric differences between specific types (e.g., Domino vs. Black Turtle) is limited. The variations are minor, influenced by factors such as bean size and water content. 

Black beans are not traditionally used in desserts. Their savory flavor profile doesn't lend itself well to sweet applications.

Black beans (Phaseolus vulgaris) originated in Mesoamerica (modern-day Mexico and Central America). They were cultivated by indigenous populations for thousands of years before the arrival of Europeans. Archaeological evidence suggests that black beans were a significant part of the diet of ancient civilizations in the region. Their cultivation spread throughout the Americas and eventually to other parts of the world through trade and colonization.