Beans, black turtle, mature seeds, raw
Whole food · Legumes and Legume Products
Photo: Wikipedia
Black turtle beans are small, glossy legumes with a dense, creamy texture and a deep, earthy, slightly sweet flavor. Nutritionally, they are a powerhouse, offering an exceptional amount of plant-based protein and fiber with virtually no fat.
Calorie split: 25% protein · 73% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People cherish black beans for their rich, hearty flavor that forms the soulful base of countless dishes, from comforting stews to vibrant salads. Their ability to absorb surrounding flavors while maintaining a satisfying texture makes them incredibly versatile in both savory and spicy cuisines.
⚠️ Watch-outs & how to enjoy it better
The high fiber and oligosaccharide content can cause gas and bloating in some individuals, especially when introduced to the diet suddenly. To mitigate this, start with smaller portions, rinse canned beans thoroughly, and consider soaking and cooking dried beans from scratch, which can reduce these compounds.
Key benefits
- Excellent source of plant-based protein for muscle maintenance
- High in dietary fiber to support digestive health and satiety
- Rich in antioxidants, particularly anthocyanins in the dark skin
- Provides essential minerals like iron, magnesium, and folate
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'turtle bean' likely comes from the bean's hard, shell-like appearance when dry, not from any connection to turtles as food.
Full nutrition (USDA data · scales with serving)
| Water | 11.0 g |
| Energy | 339 kcal |
| Energy | 1417 kj |
| Protein | 21.3 g |
| Total lipid (fat) | 0.90 g |
| Ash | 3.6 g |
| Carbohydrate, by difference | 63.3 g |
| Fiber, total dietary | 15.5 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 160 mg |
| Iron, Fe | 8.7 mg |
| Magnesium, Mg | 160 mg |
| Phosphorus, P | 440 mg |
| Potassium, K | 1500 mg |
| Sodium, Na | 9.0 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 1.0 mg |
| Manganese, Mn | 1.0 mg |
| Selenium, Se | 3.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.90 mg |
| Riboflavin | 0.19 mg |
| Niacin | 2.0 mg |
| Pantothenic acid | 0.90 mg |
| Vitamin B-6 | 0.29 mg |
| Folate, total | 444 ug |
| Folic acid | 0.00 ug |
| Folate, food | 444 ug |
| Folate, DFE | 444 ug |
| 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 | 17.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.23 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 | 0.22 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.08 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.08 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:3 | 0.18 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 | 0.25 g |
| Threonine | 0.89 g |
| Isoleucine | 0.94 g |
| Leucine | 1.7 g |
| Lysine | 1.5 g |
| Methionine | 0.32 g |
| Cystine | 0.23 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.60 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.59 g |
| Alanine | 0.89 g |
| Aspartic acid | 2.6 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.83 g |
| Proline | 0.90 g |
| Serine | 1.2 g |
FAQ
Are canned black beans as nutritious as dried?
Yes, canned black beans retain most of their protein, fiber, and minerals. Rinsing them can reduce sodium content by up to 40%.
How do I reduce the gas from eating beans?
Soaking dried beans for 8-12 hours, discarding the water, and cooking them thoroughly can help break down the gas-causing compounds. Starting with small portions and gradually increasing intake also helps your digestive system adapt.
What is the difference between black beans and black turtle beans?
In most culinary contexts, they are the same thing. 'Black turtle bean' is the specific variety name, while 'black bean' is the common term used in recipes and grocery stores.
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 3.39 kcal/g · 25% calories from protein · 15.5 g fiber · 2.1 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.