Black beans, also known as turtle beans, are a popular food used in Central American and Caribbean cuisine. Black beans have a creamy white center and purplish black skin. Black bean burgers are a high-protein meat substitute that can be purchased at the store or prepared at home. Homemade black bean burgers are often made with breadcrumbs, spices and other vegetables. One black bean burger has 115 calories.
Black bean burgers are a good source of protein. Your body need protein for the maintenance, growth and repair of every tissue, organ and cell. One black bean burger has 10.79 g protein. Men need 56 g protein daily and women need 46 g, as recommended by the National Academies' Institute of Medicine (IOM). The type of protein found in black beans is incomplete, meaning it lacks one or more essential amino acids. Eating a variety of foods high in protein, however, will help you meet your daily needs.
Black bean burgers are a good source of dietary fiber. Fiber helps regulate blood glucose and insulin levels after a meal, reducing the risk of diabetes. One black bean burger provides 4.6 g fiber. Women need 25 g fiber daily and men need 38 g, as recommended by the IOM. Fiber also lowers blood cholesterol, prevents constipation and reduces the risk of diverticular disease.
Black bean burgers have some fat, providing 3.82 g per serving. The types of fat in black bean burgers are monounsaturated and polyunsaturated fats, both of which are beneficial to heart health. The IOM recommends adults consume between 20 and 35 percent of their daily calories from fat. Frying black bean burgers in oil will add extra fat, but microwaving, grilling or toasting will not.
Black bean burgers are high in thiamine, a water-soluble B vitamin essential for the function of enzymes involved in energy metabolism. One black bean burger provides 9.1 mg thiamine. Men need 1.2 mg of thiamine daily and women need 1.1 mg, as recommended by the IOM. Black bean burgers also provide niacin, folate and riboflavin.
Black bean burgers are a good source of phosphorus, a mineral important for the structure of bones and cell membranes. One black bean burger provides 127 mg phosphorus. Adults need 700 mg phosphorus daily as recommended by the IOM. Black bean burgers are also a source of iron, providing 18.4 percent of the recommended amount for men and 8.2 percent for women. The type of iron found in black beans is better absorbed when combined with a source of vitamin C, such as bell peppers or tomatoes.
- Epicurious: Black Beans
- USDA National Nutrient Database for Standard Reference: MORNINGSTAR FARMS Spicy Black Bean Burger, frozen, unprepared
- Institute of Medicine: Dietary Reference Intakes: RDA and AI for Vitamins and Elements (PDF)
- Institute of Medicine: Dietary Reference Intakes: Macronutrients (PDF)
- "Advanced Nutrition and Human Metabolism"; James L. Groff, Sareen S. Gropper; 2000.