Legume

Whole

Whole black beans (turtle beans) are small, shiny, charcoal-black legumes with a creamy white interior when cooked. They hold shape in stews and salads yet mash easily for refried-style sides. Flavour is earthy, mild, and slightly sweet—foundation of Latin American frijoles, Brazilian feijoada, and many Caribbean pots. Soak dried beans or use canned rinsed beans. Simmer with onion, garlic, and bay until tender; acid (tomato, vinegar) early can toughen skins, so season bright at the end. Sort for stones and discard floaters before cooking.

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Quantity

Unit

Kg Liters Whole

Note

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Canned Whole

Dried Whole

Characteristics

Preparations

BoiledCannedDriedMashedSoakedStewed

Traits

Black SkinCreamyCreamy InteriorDenseEarthyHolds ShapeIntact SeedMild

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 122

Amount per 100 g

Total Fat 0.83 g
Saturated Fat 0.2 g
Trans Fat 0 g
Monounsaturated Fat 0.19 g
Polyunsaturated Fat 0.3 g
Cholesterol 0 mg
Sodium 10.2 mg
Salt 0.02 g
Total Carbohydrate 21 g
Dietary Fibre 6.01 g
Total Sugars 1.9 g
Complex / starch 12.3 g
Protein 9.19 g
Water 68.5 g

Detailed nutrients

Energy 122 kcal
Water 68.5 g
Carbohydrates 21 g
- Sugars 1.9 g
- Starch 12.3 g
- Fibre 6.01 g
Protein 9.19 g
Fat 0.83 g
- Saturated Fat 0.2 g
- Monounsaturated Fat 0.19 g
- Polyunsaturated Fat 0.3 g
  - Omega-3 0.03 g
Vitamins 155 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.27 mg
- Vitamin B2 — Riboflavin 0.11 mg
- Vitamin B3 — Niacin 1.58 mg
- Vitamin B5 — Pantothenic Acid 0.52 mg
- Vitamin B6 0.21 mg
- Vitamin B7 — Biotin 5.1 µg
- Vitamin B9 — Folate 122 µg
- Vitamin C 2 mg
- Vitamin E 0.5 mg
- Vitamin K 7.9 µg
Minerals 236 mg
- Major Minerals 234 mg
  - Calcium 22 mg
  - Sodium 10.2 mg
  - Potassium 202 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.02 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.27 · vitamin-b2-riboflavin: 0.11 · vitamin-b3-niacin: 1.58 · vitamin-b5-pantothenic-acid: 0.52 · vitamin-b6: 0.21 · vitamin-b7-biotin: 5.1 · vitamin-b9-folate: 121.6 · vitamin-e: 0.5 · vitamin-k: 7.9 ·

Minerals

Sodium: 10.16 · Potassium: 202 · Calcium: 22 · Iron: 1.5 ·

Whole form averages edible parts as typically consumed.

History

5000 BCEMX

Common beans including black types were domesticated in the Americas as staple pulses.

1500

Black beans spread through colonial Latin American and Caribbean cookery.

1900

Dried and canned whole black beans became global pantry staples.