Beans, black turtle, mature seeds, cooked, boiled, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Black turtle beans are small, glossy legumes with a deep, earthy flavor and a dense, creamy texture that holds its shape beautifully when cooked. They are a nutritional powerhouse, delivering a remarkable 8.3 grams of fiber and over 8 grams of plant-based protein per 100g serving, all for just 130 calories.
Calorie split: 25% protein · 73% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore black beans for their rich, slightly sweet, and earthy flavor that forms the backbone of countless comforting dishes. Their ability to absorb seasonings while maintaining a satisfying, creamy bite makes them incredibly versatile across cuisines.
⚠️ Watch-outs & how to enjoy it better
Like all beans, they contain oligosaccharides that can cause gas and bloating in some individuals. To counteract this, soak dried beans thoroughly before cooking, discard the soaking water, and consider adding digestive aids like kombu seaweed or epazote during cooking.
Key benefits
- Excellent source of dietary fiber for digestive health
- High in plant-based protein for muscle maintenance
- Very low in fat and naturally low in sugar
- Rich in antioxidants, particularly anthocyanins
- Good source of folate and essential minerals like iron and magnesium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The black turtle bean gets its name not from the animal, but from the shape of its seed, which resembles a small 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 | 3.0 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 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 | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.87 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) | 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 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 | 0.08 g |
| SFA 18:0 | 0.01 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 | 0.15 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.07 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 | 0.10 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
What's the difference between black beans and black turtle beans?
They are the same thing. 'Black turtle bean' is the specific name for the common black bean (Phaseolus vulgaris) used in Latin American and Caribbean cooking, distinguishing it from other black-seeded legumes.
Do I need to soak dried black beans?
Soaking is recommended. It reduces cooking time, helps ensure even cooking, and can significantly reduce the compounds that cause digestive discomfort. A quick-soak method is to boil beans for 2 minutes, then let them stand, covered, for 1 hour before draining and cooking.
Are canned black beans as nutritious as dried?
Yes, canned beans are nutritionally comparable. They are pre-cooked and convenient. To reduce sodium, look for 'low sodium' or 'no salt added' varieties, or rinse the beans thoroughly under running water before use.
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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.