Black beans are a legume that is typically dried and then boiled or baked. They are high in fibre, protein and have a mild flavour. They can be used in dishes such as tacos, burritos, and stir-fries. This article will describe how many calories in blacked beans 1 cup cooked are and the other related nutrition facts.
Black beans are a great source of potassium and antioxidants. Black beans are low in calories, making them an ideal choice for weight loss diets. Recipes such as black bean stir fry are easy to make using 1 cup cooked black beans. Let’s see what nutrition you get in 1 cup cooked black beans.
Calories in black beans 1 cup cooked & nutrition
Serving size: 80 gm raw black beans boiled to 1 cup cooked black beans weighing 180 to 190 grams.
Calories in black beans 1 cup cooked
a. Calories in black beans 1 cup cooked are 220.68 kCal;11.03 % of male DRI 14.71 % of female DRI
b. Protein forms 28.89 % of the calories in black beans 1 cup cooked
c. Carbs form 63.02 % of the calories in black beans 1 cup cooked.
d. Fats form 3.02 % of the calories in black beans 1 cup cooked
Macros in black beans 1 cup cooked
a. Protein in black beans 1 cup cooked is 15.94 grams.
b. Carbs in black beans 1 cup cooked are 34.77 grams.
c. Fats in black beans 1 cup cooked
d. The Fibre in black beans 1 cup cooked is 18.72 grams.
e. Soluble Fibre is 4.33 gm, 43.30 % of male DRI and 43.91 % of female DRI
f. Total Free Sugar is 0.92 gm.
Vitamins in black beans 1 cup cooked
a. Vitamin A – 0.00 mcg.
b. Thiamine (Vitamin B1) – 0.28 mg, 23.33 % of daily requirement of males and 25.45 % of female DRI
c. Riboflavin (Vitamin B2) – 0.06 mg, 4.62 % of male DRI 5.45 % of female DRI
d. Niacin (Vitamin B3) – 1.50 mg, 9.38 % male DRI and 10.71 % female DRI
e. Pyridoxine (Vitamin B6) – 0.28 mg.
f. Biotin (Vitamin B7) – 0.53 mcg
g. Total Folate (Vitamin B9) – 232.80 mcg, 58.20 % of DRI for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg.
i. L-ascorbic acid (Vitamin C) – 0.00 mg.
j. Calciferol (Vitamin D) – 3.48 mcg 69.60 % of DRI for females and males.
k. Alpha-tocopherol (Vitamin E) – 0.41 mg
l. Vitamin K – 17.20 mcg, 14.33 % of male DRI and 19.11 % of female DRI
Minerals in black beans 1 cup cooked
a. Calcium – 62.53 mg, which is 6.25 % of DRI males and females both.
b. Phosphorus – 365.60 mg
c. Iron – 3.60 mg, 45.00 % male DRI 20.00 % female DRI
d. Magnesium – 157.60 mg, 39.40 % of male DRI and 50.84 % of female DRI
e. Copper – 824.00 mcg, 91.56 % of DRI for males and females.
f. Manganese – 1.90 mg, 82.61 % male DRI and 105.56 % female DRI
g. Molybdenum – 0.06 mcg
h. Zinc – 1.94 mg, notably 17.64 % of male DRI 24.25 % of female DRI
i. Chromium – 8.00 mcg, 22.86 % of male DRI 32.00 % of female DRI
j. Selenium – 26.04 mcg, 47.35 % of DRI for males and females.
k. Cholesterol – 0.00 mg.
l. Potassium – 1,017.60 mg, as much as 21.65 % of DRI of for males and females.
m. Sodium – 1.08 mg
n. Omega 3 – 55.86 mg, 9.31 % of DRI of males and females.
o. Omega 6 – 318.40 mg, 53.07 % of DRI for males and females.
Details of protein in black beans 1 cup cooked
Protein in black beans 1 cup cooked is 15.94 grams, 21.25 % of male DRI of 75 grams. Further, it can complete 28.34 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
Protein forms 28.89 % of the 220.68 kCal in black beans 1 cup cooked, including amino acids.
9 essential amino acids protein in black beans 1 cup cooked
Histidine
Histidine in black beans 1 cup cooked is 409.658 mg which translates to the following.
a. 81.93% of DRI for 50-kg adult .
b. 68.28% of DRI for a 60-kg grown-up.
c. 58.52% of DRI for a 70-kg individual.
d. 51.21% of DRI for a 80-kg adult.
lsoleucine
lsoleucine in black beans 1 cup cooked is 583.404 mg which works out as follows.
a. 116.68% of DRI for 50kg.
b. 97.23% of DRI for 60kg.
c. 83.34% of DRI for 70 kg.
d. 72.93% of DRI DRI for 80 kg.
Leucine
Leucine in black beans 1 cup cooked is 1136.522 mg, and its adequacy is as follows.
a. 162.36% of DRI for 50 kg.
b. 135.30% of DRI for 60 kg.
c. 115.97% of DRI for 70 kg.
d. 101.48% of DRI for 80 kg.
Lysine
Lysine in black beans 1 cup cooked is 865.542 mg which completes our nutrition as follows.
a. 144.26% of DRI for 50 kg.
b. 120.21% of DRI for 60 kg.
c. 103.04% of DRI for 70 kg.
d. 90.1 % of DRI for 80 kg.
Methionine & Cystine
Methionine & Cystine in black beans 1 cup cooked is 248.664 mg, and its nutrition is as follows.
a. 38.26% of DRI for 50 kg.
b. 31.88% of DRI for 60 kg.
c. 27.33% of DRI for 70 kg.
d. 23.91% of DRI for 80 kg.
Phenylalanine & Tyrosine
Phenylalanine & Tyrosine in black beans 1 cup cooked is 1259.26 mg, and the right amount is as follows.
a. 179.89% of DRI for 50 kg.
b. 149.91% of DRI for 60 kg.
c. 128.50% of DRI for 70 kg.
d. 112.43% of DRI for 80 kg.
Threonine
Threonine in black beans 1 cup cooked is 526.02 mg, and its adequacy is as follows.
a. 150.29% of DRI for 50 kg.
b. 125.24% of DRI for 60 kg.
c. 107.35% of DRI for 70 kg.
d. 93.93% of DRI for 80 kg.
Tryptophan
Tryptophan in black beans 1 cup cooked is 92.452 mg, and its value can be summarised as follows.
a. 52.83% of DRI for 50 kg.
b. 44.02% of DRI for 60 kg.
c. 37.74% of DRI for 70 kg.
d. 33.02% of DRI for 80 kg.
Valine
Valine in black beans 1 cup cooked is 667.886 mg, whose sufficiency is as follows.
a. 133.58% of DRI for 50 kg.
b. 111.31% of DRI for 60 kg.
c. 95.41% of DRI for 70 kg.
d. 83.49% of DRI for 80 kg.
Details of carbs in black beans 1 cup cooked
When you eat black beans, 1 cup cooked, you get 34.77 grams of carbohydrates and 220.68 kCal energy. Clearly, carbohydrates form 63.02 % of the calories in black beans 1 cup cooked. Here is how it meets your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 12.64% of the daily requirement of 275 grams for a 2000-kcal diet.
b. 16.86% of the daily requirement of 206.25 grams for a 1500-kcal diet.
c. 21.07% of the set carb limit of 165 grams for a 1200-kcal diet.
d. 28.10% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in black beans 1 cup cooked
Total available carbs in black beans 1 cup cooked – 32.98 gm.
Total Starch – 32.06 gm, which is 97.21% of total carbs in black beans 1 cup cooked
Total Free Sugar – 0.92 gm, which is 2.79% of total carbs in black beans 1 cup cooked
Details of free sugars in black beans 1 cup cooked
a. Fructose – 0.16 gm, which is 0.49% of total carbs in black beans 1 cup cooked
b. Glucose – 0.42 gm, which is 1.27% of total carbs in black beans 1 cup cooked
c. Sucrose – 0.34 gm, which is 1.03% of total carbs in black beans 1 cup cooked
d. Maltose – 0.00 gm
Sum of Total Free Sugar – 0.92 gm, which is 2.79 % of total carbs in black beans 1 cup cooked
Disclaimer
DRI Values for a healthy adult may change as per physical activity, gender and age. Nutritional values of black beans 1 cup cooked are from IFCT, approximate and subject to variance.
Conclusion
In conclusion, black beans are healthy and nutritious food with various health benefits. Moreover, cooked black beans are a great source of fibre, protein, and antioxidants and are low in calories and fat.
Eating cooked black beans can help you lose weight, maintain a healthy weight, and minimise the risk of heart and other chronic diseases. So next time you’re looking for a healthy and satisfying snack or meal, reach for a bowl of black beans!
