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Black Beans, Dry

Black Beans, Dry

EverydayDry

Dry black beans are legumes that require soaking and cooking before consumption. These small, oval-shaped beans are an excellent source of plant-based protein, fiber, and various micronutrients, making them a nutritious addition to any diet. Due to their dried state, they have a long shelf life when stored properly in a cool, dry place, and they can be used in a wide range of dishes, from soups and stews to salads and dips.

Macro Impact

A 1/4 cup serving contains 171 calories, 11g protein, 31g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 171 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (50 g)
Amount per serving
Calories171
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium3mg
0%
Total Carbohydrate31g
11%
Dietary Fiber8g
28%
Total Sugars1g
Includes Added Sugars0g
0%
Protein11g
Vitamin D0mcg
0%
Calcium62mg
5%
Iron3mg
14%
Potassium740mg
16%

* 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
31 / 275 g
11%
Fiber
8 / 28 g
28%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
6 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
1 / 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
3%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
11 / 80 g
14%
Amino Acids
Histidine
0 / 3 g
10%
Isoleucine
0 / 2 g
30%
Leucine
1 / 3 g
28%
Lysine
1 / 2 g
31%
Methionine
0 / 1 g
14%
Phenylalanine
1 / 2 g
29%
Threonine
0 / 1 g
38%
Tryptophan
0 / 0 g
40%
Valine
1 / 2 g
27%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
0 g
Serine
1 g
Vitamins
Thiamine, B1
1 / 1 mg
39%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
222 / 400 mcg
56%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
62 / 1k mg
6%
Copper
0 / 1 mg
47%
Iron
3 / 13 mg
19%
Magnesium
86 / 370 mg
23%
Manganese
1 / 2 mg
26%
Phosphorous
176 / 700 mg
25%
Potassium
740 / 3k mg
25%
Selenium
2 / 55 mcg
3%
Sodium
3 / 2.3k mg
0%
Zinc
2 / 10 mg
19%
Chromium
0 / 30 mcg
0%
Molybdenum
460 / 45 mcg
1022%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
33 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Beans, Dry, Black (0% moisture). USDA Foundational Foods. FDC ID 747444.
  2. 2.Beans, black, mature seeds, raw. USDA Standard Reference, Legacy. Food ID 173734.
  3. 3.Beans, black turtle, mature seeds, raw. USDA Standard Reference, Legacy. Food ID 175186.
  4. 4.Beans, black turtle, mature seeds, raw. Canadian Nutrient File. Food ID 3252.
  5. 5.Beans, black, mature seeds, raw. Canadian Nutrient File. Food ID 3376.

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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