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Before cooking, soak the beans in water for 8 hours, then pressure cook for 18 minutes, or simmer on the stove for 2 hours. 1 cup of dried black beans makes approximately 2 1/2 cups of cooked beans. In Mexican cooking, black beans are prepared for serving in burritos, enchiladas, and as refried beans (frijoles refritos). Add chilled cooked beans to salads; they are especially good with fresh corn, chopped tomato, and cilantro seasoned with a little oil and vinegar.
Black beans (cooked, boiled), 1 cup (172g)
Calories: 227
Protein: 15.2g
Carbohydrate: 40.8g
Total Fat: 0.9g
Fiber: 15g
*Excellent source of: Iron (3.61mg), Magnesium (120mg), Phosphorus (241mg), and Folate (256mcg)
*Good source of: Zinc (1.93mg), Thiamine (.42mg), and Niacin (2mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
