Black Bean

About Black Bean

Black beans have a high magnesium content and are a good source of potassium, iron, calcium, zinc and phosphorus.

In Peru, black beans are widely cultivated in various regions of the country, especially in the south, where the climate is conducive to their development and for that reason it is valued for its flavor and smooth texture

This variety of bean stands out as being one of those with the highest protein content. When combined with a cereal such as rice or corn, it becomes a higher quality protein and a complete and healthy food.

Nutrition

Black beans are a legume, also known as a pulse — a food group with a unique nutritional profile. One cup (172 grams) of boiled, unsalted black beans contains:

Calories: 227
Protein: 15 grams
Fat: 1 gram
Carbs: 41 grams
Fiber: 15 grams
Folate: 64% of the daily value (DV)
Copper: 40% of the DV
Thiamine: 35% of the DV
Manganese: 33% of the DV
Magnesium: 29% of the DV
Iron: 20% of the DV
Phosphorus: 19% of the DV
Potassium: 13% of the DV
Vitamin B6: 7% of the DV
Calcium: 2% of the DV
Selenium: 2% of the DV

As you can see, black beans are exceptionally high in fiber and plant-based protein, two nutrients that help lower chronic disease risk and that many Westernized diets lack