Food Guide

Black Beans

Buying Tips

When purchasing beans in bulk, avoid lackluster beans or those with excessively chipped skins.

Varieties

Black beans are also called black turtle, Mexican, or Spanish black beans.

Preparation, Uses, & Tips

Before cooking, soak the beans in water for 8 hours, then pressure cook for 18 minutes, or simmer on the stove for 2 hours. 1 cup of dried black beans makes approximately 2 1/2 cups of cooked beans. In Mexican cooking, black beans are prepared for serving in burritos, enchiladas, and as refried beans (frijoles refritos). Add chilled cooked beans to salads; they are especially good with fresh corn, chopped tomato, and cilantro seasoned with a little oil and vinegar.

Storing

Black beans keep well for over a year in an airtight container, preferably glass or ceramic.

Nutrition Highlights

Black beans (cooked, boiled), 1 cup (172g)

  • Calories: 227
  • Protein: 15.2g
  • Carbohydrate: 40.8g
  • Total Fat: 0.9g
  • Fiber: 15g

*Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg)

*Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg)

Copyright © 2024 TraceGains, Inc. All rights reserved.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.

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