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dried black beans.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

dried black beanblack turtle beans drieddry black beans

Recipes with dried black beans + Add to pantry

SERVING

CALORIES

341

PROTEIN

21.6g

CARBS

62.4g

FAT

1.4g

FIBER

15.5g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories341kcal—

Protein21.6g43%

Carbohydrates62.4g23%

Fiber15.5g55%

Sugar2.1g4%

Total fat1.4g2%

Saturated fat0.37g2%

Trans fat0g—

Cholesterol0mg0%

Water11g—

MINERALS

Sodium5.0mg0%

Potassium1483mg32%

Calcium123mg9%

Iron5.0mg28%

Magnesium171mg41%

Phosphorus352mg28%

Zinc3.6mg33%

Copper0.84mg93%

Manganese1.1mg46%

Selenium3.2µg6%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.21mg1%

Vitamin K5.6µg5%

Thiamin (B1)0.90mg75%

Riboflavin (B2)0.19mg15%

Niacin (B3)2.0mg12%

Pantothenic acid (B5)0.90mg18%

Vitamin B60.29mg17%

Folate (B9)444µg111%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup194g

1 tablespoon12.1g

1 teaspoon4g

1 ml0.8g

1 liter806.7g

HEALTH BENEFITS

Why eat it.

✓Excellent source of dietary fiber, which supports digestive health and can help lower cholesterol.
✓Rich in plant-based protein and complex carbohydrates, providing sustained energy and promoting satiety.
✓High in antioxidants, particularly anthocyanins, which help combat oxidative stress and may reduce the risk of chronic diseases.
✓Good source of essential minerals like folate, iron, and magnesium, which are crucial for red blood cell formation and energy metabolism.
✓May help regulate blood sugar levels due to their low glycemic index and high fiber content.

COOKING TIPS

In the kitchen.

1Soak beans in water for at least 8 hours or overnight to reduce cooking time and improve digestibility. Discard the soaking water before cooking.
2For a quick soak, cover beans with water, bring to a boil for 2-3 minutes, remove from heat, cover, and let stand for one hour.
3Cook beans in fresh water or broth until tender, which can take 1 to 2 hours on the stovetop. A pressure cooker can significantly reduce this time.
4Wait to add salt or acidic ingredients like tomatoes, lemon juice, or vinegar until the beans are fully cooked, as they can toughen the skins and prevent them from softening.

STORAGE

Keep it fresh.

Store dried black beans in an airtight container in a cool, dark, and dry place, such as a pantry.
When stored properly, they can last for up to two years, though older beans may require a longer cooking time to become tender.

FAQ

Frequently asked questions.

Is dried black beans healthy?

Yes, dried black beans are highly nutritious. They are an excellent source of dietary fiber, plant-based protein, and complex carbohydrates, providing sustained energy and supporting digestive health. They also contain antioxidants and essential minerals like iron and folate.

How much protein and fiber are in dried black beans?

Per 100g of dried black beans, there are approximately 21.6g of protein and a significant amount of dietary fiber, typically around 15-20g. This makes them a powerful food for promoting satiety, supporting muscle health, and aiding digestion.

Are dried black beans good for weight loss?

Yes, dried black beans can be beneficial for weight loss. Their high fiber and protein content promote satiety, helping you feel full longer and potentially reducing overall calorie intake. They also provide sustained energy from complex carbohydrates, which can help manage cravings.

Are dried black beans vegan and gluten-free?

Yes, dried black beans are naturally vegan as they are a plant-based legume. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity, provided they are not cross-contaminated during processing.

Can diabetics eat dried black beans?

Yes, dried black beans are an excellent food choice for diabetics. Their high fiber content and low glycemic index help regulate blood sugar levels, preventing sharp spikes. They also provide complex carbohydrates for steady energy and essential nutrients.

How do you cook dried black beans from scratch?

First, rinse the dried beans thoroughly. You can soak them overnight or use a quick-soak method. Then, drain and place them in a pot with fresh water (about 3 cups per 1 cup of beans). Simmer for 1.5 to 2 hours, or until tender, adding salt towards the end of cooking.

Do dried black beans need to be soaked before cooking?

Soaking dried black beans is highly recommended. It significantly reduces cooking time (often by half) and can improve digestibility by breaking down some complex sugars. While not strictly necessary, unsoaked beans will take much longer to cook and may have a firmer texture.

What do dried black beans taste like?

Cooked black beans have a mild, earthy, and slightly sweet flavor with a creamy, tender texture. They readily absorb the flavors of other ingredients and spices, making them incredibly versatile in various cuisines, from Mexican to Caribbean dishes.

How should I store dried black beans?

Dried black beans should be stored in an airtight container in a cool, dark, and dry place, such as a pantry. This protects them from moisture, pests, and light, which can degrade their quality and extend their shelf life.

How long do dried black beans last?

When stored properly in an airtight container in a cool, dry place, dried black beans can last for several years, often retaining good quality for 2-3 years or even longer. While they don't truly 'spoil,' very old beans may take longer to cook and have a firmer texture.

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