Black beans are a popular legume side dish or meat replacement. A single serving or 1 cup of raw black beans delivers a number of nutrients vital to a well-balanced diet.
Abundant Vitamins
One serving of black beans contains 861 mcg of folate, which is 215 percent of the daily requirement of this important vitamin. A single serving of black beans also accounts for 116 percent of the daily thiamin requirement at 1.7 mcg.
Abundant Minerals
A serving of black beans delivers 103 percent of the daily manganese requirement at 2.1 mcg, as well as 83 percent of magnesium and 82 percent of potassium and copper.
Other Vitamins
Black beans contain a number of other vitamins, including vitamin E, vitamin K, riboflavin, niacin, vitamin B6, pantothenic acid and choline.
Other Minerals
Other minerals found in black beans include calcium, iron, phosphorous, zinc and selenium.
Protein and Amino Acids
A single serving of black beans equals 41.9 g of protein, or 84 percent of a person's daily requirement, making the beans a popular protein source for vegetarians. In addition, black beans include 18 amino acids with many of these valuable nutrients appearing in concentration of 2,000 mcg or higher, such as leucine, lysine, phenylalanine, valine, arginine, aspartic and glutamic acids and serine.
Other Considerations
Black beans are low in fat and sodium- and cholesterol-free. A single serving of black beans provides 118 percent of the daily dietary fiber requirement as well as more than 500 mg of both omega-3 and omega-6 fatty acids.
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