Nutritional Value:
– Energy: 552 kJ (132 kcal)
– Carbohydrates: 23.71g
– Sugars: 0.32g
– Dietary fiber: 8.7g
– Protein: 8.86g
Culinary Uses:
– Black bean soup is traditional in Cuba
– Black beans sticky rice is a Thai dessert
– Boiled water from beans used in various dishes
– Black turtle beans used as a soup ingredient
– Initially grown in the US after the Mexican–American War
Health Benefits:
– Rich in thiamine (B1) and folate (B9)
– Good source of iron and magnesium
– Contains anthocyanins in dried seed coats
– Moderate in sodium and saturated fat
– Provides essential vitamins and minerals
Cultural Significance:
– Known as turtle bean due to hard outer shell
– Not to be confused with Chinese dish douchi
– Grown widely in the US after Mexican–American War
– Used in various traditional dishes worldwide
– Popular ingredient in soups and rice dishes
Related Topics:
– Pinto bean
– Kidney bean
– Bolita bean
– Nutritional facts labels by FDA
– Dietary reference intakes for sodium and potassium
References:
– USDA data on cooked black beans
– FDA guidelines on nutrition labels
– Dietary reference intakes for sodium and potassium
– Articles on health benefits of black beans
– Studies on anthocyanin content in black beans
The black turtle bean is a small, shiny variety of the common bean (Phaseolus vulgaris) especially popular in Latin American cuisine, though it can also be found in the Cajun and Creole cuisines of south Louisiana. Like all varieties of the common bean, it is native to the Americas, but has been introduced around the world. It is also used in Indian cuisine, Tamil cuisine, where it is known as karuppu kaaramani and in Maharashtrian cuisine, where it is known as Kala Ghevada. It is widely used in Uttrakhand India also known as "Bhatt". It is a rich source of iron and protein. The black turtle bean is often simply called the black bean (frijoles negros, zaragoza, judía negra, poroto negro, caraota negra, or habichuela negra in Spanish; and feijão preto in Portuguese), although this terminology can cause confusion with at least three other types of black beans.
 | |
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 552 kJ (132 kcal) |
23.71 | |
| Sugars | 0.32 |
| Dietary fiber | 8.7 |
0.54 | |
| Saturated | 0.139 |
| Trans | 0 |
| Monounsaturated | 0.047 |
| Polyunsaturated | 0.231 |
8.86 | |
| Vitamins | Quantity %DV† |
| Vitamin A equiv. | 0% 0 μg |
| Vitamin A | 6 IU |
| Thiamine (B1) | 20% 0.244 mg |
| Riboflavin (B2) | 5% 0.059 mg |
| Niacin (B3) | 3% 0.505 mg |
| Vitamin B6 | 4% 0.069 mg |
| Folate (B9) | 37% 149 μg |
| Vitamin B12 | 0% 0 μg |
| Vitamin C | 0% 0 mg |
| Vitamin D | 0% 0 μg |
| Vitamin E | 6% 0.87 mg |
| Vitamin K | 3% 3.3 μg |
| Minerals | Quantity %DV† |
| Calcium | 2% 27 mg |
| Iron | 12% 2.10 mg |
| Magnesium | 17% 70 mg |
| Phosphorus | 11% 140 mg |
| Potassium | 12% 355 mg |
| Sodium | 10% 237 mg |
| Zinc | 10% 1.12 mg |
| Other constituents | Quantity |
| Water | 65.74 g |
| †Percentages estimated using US recommendations for adults, except for potassium, which is estimated based on expert recommendation from the National Academies. | |
The black turtle bean is the only type of turtle bean. It is called turtle because of its hard outer "shell".
It is not to be confused with douchi, the Chinese dish made with black hulled soybeans.