Beans, black turtle, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Black turtle beans are small, jet-black legumes that cook into a creamy, dense texture with a rich, earthy flavor and a hint of chocolate. They are a nutritional powerhouse, offering an exceptional amount of plant-based protein and fiber for very few calories and almost no fat.
Calorie split: 25% protein · 73% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People cherish black turtle beans for their deep, satisfying flavor and hearty, creamy texture that forms the soul of comfort foods like Cuban black bean soup and Brazilian feijoada. Their ability to absorb seasonings makes them incredibly versatile in both savory and subtly sweet dishes.
⚠️ Watch-outs & how to enjoy it better
The high fiber content can cause gas or bloating if you're not accustomed to legumes; start with small portions and ensure they are thoroughly cooked. They are also a common allergen, and the added salt in canned or pre-cooked versions can be high, so rinsing canned beans or using low-sodium broth is a smart countermeasure.
Key benefits
- Excellent source of plant-based protein (8.18g per 100g)
- Very high in dietary fiber (8.3g per 100g) for digestive health
- Naturally very low in fat (0.35g per 100g)
- Provides complex carbohydrates for sustained energy
- Rich in minerals like iron, magnesium, and folate
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'turtle bean' is thought to come from the bean's hard, shiny black shell, which resembles a tiny turtle's shell.
Full nutrition (USDA data · scales with serving)
| Water | 65.7 g |
| Energy | 130 kcal |
| Energy | 544 kj |
| Protein | 8.2 g |
| Total lipid (fat) | 0.35 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 24.4 g |
| Fiber, total dietary | 8.3 g |
| Total Sugars | 0.32 g |
| Calcium, Ca | 55.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 49.0 mg |
| Phosphorus, P | 152 mg |
| Potassium, K | 433 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 0.76 mg |
| Copper, Cu | 0.27 mg |
| Manganese, Mn | 0.33 mg |
| Selenium, Se | 1.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.53 mg |
| Pantothenic acid | 0.26 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 86.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 86.0 ug |
| Folate, DFE | 86.0 ug |
| Choline, total | 32.6 mg |
| Vitamin B-12 | 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 | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.87 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.08 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.15 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.07 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.34 g |
| Isoleucine | 0.36 g |
| Leucine | 0.65 g |
| Lysine | 0.56 g |
| Methionine | 0.12 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.44 g |
| Tyrosine | 0.23 g |
| Valine | 0.43 g |
| Arginine | 0.51 g |
| Histidine | 0.23 g |
| Alanine | 0.34 g |
| Aspartic acid | 0.99 g |
| Glutamic acid | 1.2 g |
| Glycine | 0.32 g |
| Proline | 0.35 g |
| Serine | 0.45 g |
FAQ
Do I need to soak black turtle beans before cooking?
Soaking for 8-12 hours or using a quick-soak method (boil for 2 minutes, then let stand for an hour) significantly reduces cooking time and can help improve digestibility by reducing compounds that cause gas.
Are canned black beans as nutritious as dried?
Yes, the core nutrition (protein, fiber, minerals) is very similar. The main difference is sodium; choose 'no salt added' cans or rinse the beans thoroughly under water to remove about 40% of the added sodium.
Why do my black beans sometimes turn the cooking water purple?
This is completely normal and harmless. The dark pigment (anthocyanin) in the bean's skin leaches out during cooking, much like the color from blueberries.
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 1.30 kcal/g · 25% calories from protein · 8.3 g fiber · 0.3 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: 0.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.