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Black Bean Flour

Black Bean Flour

EverydayDry

Black bean flour is a gluten-free alternative to traditional grain flours, made by finely milling dried black beans into a nutrient-dense powder. This legume-based flour retains the original beans' high protein and fiber content while providing significant iron and folate, offering a nutritionally robust option for baking or thickening sauces. Its earthy flavor and dense texture work particularly well in gluten-free tortillas, savory pancakes, and as a protein boost in blended flours.

Macro Impact

A 1/4 cup serving contains 109 calories, 7g protein, 20g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 109 calories?
Walking3.5 mph, moderate pace
25 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size1/4 cup (30 g)
Amount per serving
Calories109
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate20g
7%
Dietary Fiber4g
16%
Total Sugars0.7g
Includes Added Sugars0g
0%
Protein7g
Vitamin D0mcg
0%
Calcium39mg
3%
Iron2mg
9%
Potassium474mg
10%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
20 / 275 g
7%
Fiber
4 / 28 g
16%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
7 / 80 g
9%
Amino Acids
Histidine
0 / 3 g
6%
Isoleucine
0 / 2 g
19%
Leucine
1 / 3 g
18%
Lysine
0 / 2 g
20%
Methionine
0 / 1 g
9%
Phenylalanine
0 / 2 g
19%
Threonine
0 / 1 g
24%
Tryptophan
0 / 0 g
26%
Valine
0 / 2 g
17%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
25%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
1 / 15 mg
4%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
142 / 400 mcg
35%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
39 / 1k mg
4%
Copper
0 / 1 mg
30%
Iron
2 / 13 mg
12%
Magnesium
55 / 370 mg
15%
Manganese
0 / 2 mg
17%
Phosphorous
113 / 700 mg
16%
Potassium
474 / 3k mg
16%
Selenium
1 / 55 mcg
2%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
2 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Beans, black, flour. Canadian Nutrient File. Food ID 6181.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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