Black Bean Nutritional Value

Black beans, a low sodium, low fat source of protein, contain many essential minerals, including iron. Because of their iron and protein content, black beans are often recommended as an important part to a healthy vegetarian diet. Dietary reference intake, or DRI, percentages listed are for adults under age 50.

Calories

One cup of cooked black beans contains 227 calories, most of which come from protein and carbohydrates. One cup of black beans contains 40.8 g of carbohydrates, which account for 163 of the 227 calories. One cup of beans also contains 15 g of fiber, which is more than 50 percent of the DRI.

Protein

One cup of cooked black beans contains 15.2 g of protein, which is 33 percent of the DRI for women and 27 percent in men. While beans are not a complete protein because they do not contain all of the essential amino acids, they do contain a large amount of one essential amino acid, leucine. Leucine, along with isoleucine and valine, is a branched-chain amino acid that helps heal connective tissue and provides fuel to the body.

Fat

Black beans are low in fat, with one cup containing less than 1 g. Black beans also contain no cholesterol.

Minerals

Like many beans, black beans provide a variety of essential minerals. One cup of cooked black beans supplies 31 percent of the DRI for potassium, 34 percent for phosphorus and 40 percent for copper. One cup also provides men with 45 percent of their DRI for iron, 29 percent for magnesium, 18 percent for zinc and 33 percent for manganese. For women, one cup of black beans provides 20 percent of the DRI for iron, 38 percent for magnesium, 24 percent for zinc and 42 percent for manganese.

Sodium

When cooked without salt, black beans contain only 2 mg of sodium. Black beans cooked with salt typically contain more than 400 mg of sodium, which is more than 15 percent of the recommended daily maximum of 2,400 mg.

Vitamins

Although black beans contain no vitamin A, C or D, they do contain many of the B vitamins. One cup contains over 30 percent of the DRI for thiamin and 64 percent of the DRI for folate. Folate assists in amino acid metabolism and helps to prevent some types of anemia. One cup of black beans also contains over 5 percent of the DRI for riboflavin, niacin, pantothenic acid and B-6.