Beans, black turtle, mature seeds, canned
Whole food · Legumes and Legume Products
Photo: Wikipedia
Canned black turtle beans are pre-cooked, tender legumes with a deep, inky-black skin and a creamy, starchy interior. They offer a mild, earthy flavor with subtle chocolatey notes, making them a convenient, protein-rich staple. Their standout nutrition is the high fiber content—nearly 7 grams per 100g—which supports digestive health.
Calorie split: 26% protein · 71% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love canned black beans for their incredible convenience and earthy, versatile flavor that forms the backbone of countless comfort dishes. They are a cultural staple in Latin American and Caribbean cuisines, symbolizing hearty, home-cooked meals.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the added sodium from the canning brine, which can be high. To counteract this, always rinse the beans thoroughly under running water, which can reduce sodium content by up to 40%. Those with digestive sensitivities to legumes should introduce them gradually and ensure they are well-cooked.
Key benefits
- Excellent source of plant-based protein (6g per 100g)
- Very high in dietary fiber (6.9g per 100g)
- Naturally low in fat (0.29g per 100g)
- Good source of complex carbohydrates for sustained energy
- Contains essential minerals like iron, magnesium, and folate
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The black pigment in the bean's skin is rich in anthocyanins, the same powerful antioxidants found in blueberries and red wine.
Full nutrition (USDA data · scales with serving)
| Water | 75.6 g |
| Energy | 91.0 kcal |
| Energy | 380 kj |
| Protein | 6.0 g |
| Total lipid (fat) | 0.29 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 16.6 g |
| Fiber, total dietary | 6.9 g |
| Total Sugars | 0.23 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 108 mg |
| Potassium, K | 308 mg |
| Sodium, Na | 384 mg |
| Zinc, Zn | 0.54 mg |
| Copper, Cu | 0.19 mg |
| Manganese, Mn | 0.23 mg |
| Selenium, Se | 1.3 ug |
| Vitamin C, total ascorbic acid | 2.7 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.12 mg |
| Niacin | 0.62 mg |
| Pantothenic acid | 0.18 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 61.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 61.0 ug |
| Folate, DFE | 61.0 ug |
| Choline, total | 23.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.62 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.13 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.22 g |
| Isoleucine | 0.28 g |
| Leucine | 0.51 g |
| Lysine | 0.42 g |
| Methionine | 0.08 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.36 g |
| Tyrosine | 0.14 g |
| Valine | 0.35 g |
| Arginine | 0.33 g |
| Histidine | 0.17 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.76 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.24 g |
| Proline | 0.34 g |
| Serine | 0.38 g |
FAQ
Are canned black beans as nutritious as dried?
Yes, they are nutritionally very similar. Canning is a preservation process that cooks the beans, which can slightly reduce heat-sensitive vitamins like B vitamins, but the protein, fiber, and mineral content remain largely intact and highly bioavailable.
Why do my canned beans sometimes taste metallic?
This can occur if the can is damaged or if the beans have been stored for a very long time. The taste is from iron leaching into the food. Always check for dents or bulges on the can, and rinse the beans well before use to minimize any off-flavors.
How can I use the liquid from the can (aquafaba)?
The starchy liquid, called aquafaba, is a fantastic vegan egg white substitute. You can whip it to stiff peaks for meringues or mousses, or use it as a binder in baking and veggie burgers.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.91 kcal/g · 27% calories from protein · 6.9 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.