Nutrition Facts
Serving size 100g
Amount per serving
Calories 118
% Daily Value *
Total Fat 1g %0
Saturated Fat 0g %0
Trans Fat 0g
Cholesterol 0mg %0
Sodium 1mg %0
Total Carbohydrate 24g %8
Dietary Fiber 9g %31
Total Sugars 0g
Protein 9g
Vitamin D 0.0IU %0
Calcium 27.0mg %2
Iron 2.1mg %11
Potassium 355mg %9
Phosphorus 140.0mg %14
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Vitamins in black beans, cooked
Vitamin B12 0.0µg %0
Vitamin D 0.0IU %0
Vitamin C 0.0mg %0
Vitamin A 6.0IU %0
Vitamin K 3.3µg %3
Vitamin B3 (Niacin) 0.5mg %3
Vitamin B2 (Riboflavin) 0.1mg %5
Vitamin B5 (Pantothenic acid) 0.2mg %5
Vitamin B6 0.1mg %5
Vitamin E 0.9mg %6
Choline, total 32.6mg %6
Vitamin B1 (Thiamin) 0.2mg %20
Minerals in black beans, cooked
Sodium 1.0mg %0
Calcium 27.0mg %2
Selenium 1.2µg %2
Zinc 1.1mg %8
Potassium 355.0mg %9
Iron 2.1mg %12
Phosphorus 140.0mg %14
Magnesium 70.0mg %17
Manganese 0.4mg %19
Copper 0.2mg %23
Amino Acids in black beans, cooked
Methionine 0.1g %17
Valine 0.5g %24
Leucine 0.7g %24
Isoleucine 0.4g %26
Tyrosine 0.3g %27
Lysine 0.6g %27
Cystine 0.1g %31
Histidine 0.2g %33
Threonine 0.4g %33
Tryptophan 0.1g %35
Phenylalanine 0.5g %51
Fatty Acids in black beans, cooked
DHA 0.00g %0
EPA 0.00g %0
DPA 0.00g %0
Omega-3 0.00g %0
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of black beans, cooked is 37.5/100 which makes it a excellent quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Black Beans, Cooked has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Valine | 39 | 52 |
| Leucine | 59 | 79 |
| Isoleucine | 30 | 43 |
| Lysine | 45 | 68 |
| Histidine | 15 | 27 |
| Threonine | 23 | 41 |
| Tryptophan | 6 | 12 |
| Met+Cys | 22 | 25 |
| Phe+Tyr | 30 | 81 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in black beans, cooked is 3.0 which makes it a medium P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of black beans, cooked is 1.3 which makes it a low energy density food.
How nutritious is this food?
Micronutrients in black beans, cooked as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that black beans, cooked is lacking.
Nutrient Density Score for black beans, cooked is 20/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for black beans, cooked
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | N/A | <4 |
| Zinc:Copper | 5.36 | <12 |
| Potassium:Sodium | 355.00 | >2 |
| Caclcium:Magnesium | 0.39 | <2 |
| Iron:Copper | 10.05 | <15 |
| Calcium:Phosphorus | 0.19 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 67%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
73% of insulinogenic calories