Black beans are a popular legume side dish or meat substitute. A single serving or 1 cup raw black beans delivers a variety of nutrients essential for a well-balanced diet
One serving of black beans contains 861 mcg of folate, which is 215 percent of the daily requirement of this important vitamin. A single serving of black beans also accounts for 116 percent of the daily thiamin requirement at 1. 7 mcg.
One serving of black beans delivers 103 percent of your daily manganese requirement at 2.1 mcg, and 83 percent of magnesium and 82 percent of potassium and copper.
Black beans contain a variety of other vitamins, including vitamin E, vitamin K, riboflavin, niacin, vitamin B6, pantothenic acid and choline.
Other minerals found in black beans include calcium, iron, phosphorus, zinc and selenium.
Protein and Amino Acids
A single serving of black beans corresponds to 41. 9 g protein, or 84 percent of a person’s daily needs, making beans a popular protein source for vegetarians. In addition, black beans and contain 18 amino acids with many of these valuable nutrients appears in the concentration of 2,000 micrograms or higher, such as leucine, lysine, phenylalanine, valine, arginine, aspartic and glutamic acids and serine.
Black beans are low in fat and sodium and cholesterol-free. A single serving of black beans provides 118 percent of the daily dietary fiber requirement in addition to more than 500 mg of both omega-3 and omega-6 fatty acids.