✦ Anthocyanin antioxidants
✦ Plant protein and fibre
✦ Rinsing cuts sodium by ~40%
✦ Folate and manganese
Canned black beans, drained and rinsed, are a convenient ready-to-use legume. Rinsing removes much of the added sodium from canning liquid (typically reducing sodium by 40%). They provide plant protein, fibre, folate, manganese, iron, and distinctive black anthocyanin pigments associated with cardiovascular and metabolic benefits.
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Preparation note
Ready to use straight from the can after rinsing; add to tacos, chilli, soups, or salads. Mash with lime juice and cumin for a quick bean dip.
Sources:
NHS Beans and pulses · CoFID 2021
Where Beans, black, canned, sodium added, drained and rinsed Stands Out
Macronutrients per 100g
495
kJ
Energy
6.91
g
Protein
13.1
g
Carbs
4.68
g
Fibre
1.27
g
Fat
0.55
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 253 mg | 13% | |
| Phosphorus | 91.0 mg | 13% | |
| Calcium | 43.3 mg | 5% | |
| Magnesium | 32.5 mg | 9% | |
| Iron | 1.69 mg | 12% | |
| Zinc | 0.740 mg | 7% | |
| Copper | 0.336 mg | 34% | |
| Manganese | 0.332 mg | 17% |
Sources:
NHS Beans and pulses; CoFID 2021