Beans, black, mature seeds, raw

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 21.6 g · 86 kcal/100g
Fat 1.4 g · 13 kcal/100g
Carbs 62.4 g · 249 kcal/100g
Fiber 15.5 g
Water 11 g
Total energy 341 kcal

Energy is predominantly from carbs (72%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
1.4g
Saturated
0.4g
Monounsat.
0.1g
Polyunsat.
0.6g
Omega-6
0.33g

Saturated fat is 1.0% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 65 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 6 µg
Thiamin (B1) 0.90 mg
Riboflavin (B2) 0.19 mg
Niacin (B3) 2.0 mg
Pantothenic (B5) 0.9 mg
Vitamin B6 0.29 mg
Folate (B9) 444 µg
Vitamin B12 0.00 µg

Minerals

Calcium 123 mg
Iron 5.0 mg
Magnesium 171 mg
Phosphorus 352 mg
Potassium 1483 mg
Sodium 5 mg
Zinc 3.7 mg
Copper 0.84 mg
Manganese 1.06 mg
Selenium 3.2 µg

Notable source of Folate (B9) (222% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.