Black Beans: Nutritional Powerhouses
Black beans are more than just delicious additions to your favorite Mexican and Caribbean dishes—they’re nutritional powerhouses packed with essential micronutrients.
These small legumes, also known as turtle beans, are staples in many cuisines around the world for good reason. They provide an impressive array of nutrients while being affordable and versatile.
Micronutrient Profile
Black beans are particularly rich in several essential micronutrients:
- Folate (Vitamin B9) – Important for cell growth and metabolism
- Iron – Critical for oxygen transport in the blood
- Magnesium – Supports muscle and nerve function
- Phosphorus – Essential for bone health
- Potassium – Helps maintain healthy blood pressure
- Zinc – Supports immune function
- Manganese – Important for metabolism and bone development
- Thiamine (Vitamin B1) – Helps convert food into energy
One cup of cooked black beans (about 172g) provides approximately 15% of your daily iron needs, 30% of your daily magnesium requirement, and over 60% of your daily folate needs.
Beyond micronutrients, black beans are also excellent sources of plant-based protein and dietary fiber, making them valuable additions to vegetarian and vegan diets.
Next time you’re planning a meal, consider adding these nutrient-dense legumes to your plate for both flavor and nutrition.
