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Black Bean

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Nutritional Profile

The seed coat (outermost surface) of black beans is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. Kaempferol and quercetin are additional flavonoids provided by this legume. Also contained in black beans are hydroxycinnamic acids including ferulic, sinapic, and chlorogenic acid, as well as numerous triterpenoid phytonutrients, Black beans also provide about 180 milligrams of omega-3 fatty acids per cup in the form of alpha-linolenic acid (ALA).

Black beans emerged from our food ranking system as an excellent source of enzyme-supporting molybdenum. In addition, they are a very good source of heart-healthy dietary fiber and folate. In the case of folate, for example, a one cup serving of black beans provided about two-thirds of the DV for folate.

Our food ranking system also qualified black beans as a good source of antioxidant-promoting manganese, muscle-building protein, energy-producing magnesium, thiamin (vitamin B1), phosphorus and iron. In the case of protein, for example, a one cup serving of cooked black beans provided about one third of a day’s protein requirement.