Welcome to the nutritional iron content in 3 different types of black beans, ranging from 5.02 mg to 2.1 mg per 100g. The basic type of black beans is Beans, black, mature seeds, raw, where the amount of iron in 100g is 5.02 mg. This is 36% of the iron RDA, from 100g of Beans, black, mature seeds, raw.

The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.

Beans, black, mature seeds, raw - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Beans, black, mature seeds, raw should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Legumes and Legume Products.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 341 kcal (17% RDA), the amount of Protein is 21.6 g (39% RDA), the amount of Fat is 1.42 g (2% RDA) and the amount of Carbohydrate is 62.36 g (48% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in black beans.

iron and nutrition facts in black beans per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Beans, black, mature seeds, raw has a nutritional value score of 16 out of 100.Comparing the iron content and the nutritional density in 100g for Beans, black, mature seeds, raw; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in black beans vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Beans, black, mature seeds, raw, in 100g contains 5.02 mg of iron. As a percentage of the RDA this is 36 %. Therefore, Beans, black, mature seeds, raw has 2.32 mg more iron than spinach. In terms of iron percentage this is 86 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Beans, black, mature seeds, raw has a nutritional value score of 16 out of 100.Beans, black, mature seeds, raw also has the highest amount of iron for the 3 different black beans items.

Amount of iron per 100 Calories

100 calories of beans, black, mature seeds, raw is a serving size of 0.29 g, and the amount of Iron is 1.47 mg (10.56% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 6.33 g (11.44% RDA), Fat 0.42 g (0.59% RDA), Carbohydrate 18.29 g (14.08% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. iron and nutrition facts in black beans per 100 calories

Content per Typical Serving Size 1 cup (or 194 g)

For the food Beans, black, mature seeds, raw the typical serving size is 1 cup (or 194 g) which contains 9.74 mg of Iron. The iron percentage of the recommended daily value for this serving is 70 %.

To give 100% of the RDA, 1.4 servings of the typical serving size 1 cup (or 194 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 661.54 kcal, the Protein content is 41.9 g, the Fat content is 2.75 g and the Carbohydrate content is 120.98 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in black beans

Macronutrients in Beans, black, mature seeds, raw


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 194 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 145.4 (kcal).The number of calories from Fat is 23.0 (kcal).The total calories from carbohydrate is 492.4 (kcal).iron, calories and nutritional content in black beans

Milligrams of iron in black beans (per 100g)

This list of 3 types of black beans, is brought to you by www.dietandfitnesstoday.com and ranges from Beans, black, mature seeds, raw through to Beans, black, mature seeds, cooked, boiled, with salt where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in black beans.

The list below gives the total iron content in the 3 items from the general description 'black beans' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 3 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

black beans iron per 100g

The corresponding nutritional value for black beans based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. black beans iron per 100g

The corresponding Calories for black beans ranked by the amount of iron per 100g is shown below in the black beans calories chart. black beans iron per 100g

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 1 item. The highest amount of iron from the 1 raw items is in Beans, black, mature seeds, raw where the content is 5.02 mg per 100g. The number of food items which are cooked are 2 items. The highest amount of iron from the 2 cooked items is in Beans, black, mature seeds, cooked, boiled, without salt where the amount is 2.1 mg per 100g. Comparing raw and cooked black beans shows that cooking can change the levels of iron by 2.92 mg in a 100g serving.

Average Content for black beans

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of black beans, based on the list below of 3 different items under the general description of black beans, is 3.07 mg of iron. This average value corresponds to 21.93 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 201.67 kcal, the average amount of Protein is 13.11 g, the average amount of Fat is 0.83 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Beans, black, mature seeds, cooked, boiled, without salt which in 100g contains 2.1 mg of Iron. This corresponds to 15 % of the recommended daily allowance. For this serving the amount of Calories is 132 kcal, the amount of Protein is 8.86 g, the amount of Fat is 0.54 g and the amount of Carbohydrate is 23.71 g.

Highest iron Content per 100g

Using the list below for the 3 different black beans nutrition entries in our database, the highest amount of iron is found in Beans, black, mature seeds, raw which contains 5.02 mg of iron per 100g. The associated percentage of RDA is 36 %. For this 100g serving the Calories content is 341 kcal, the Protein content is 21.6 g, the Fat content is 1.42 g, the Carbohydrate content is 62.36 g. chart to show highest iron in black beans per 100g

The lowest amount of iron is in Beans, black, mature seeds, cooked, boiled, with salt which in 100g contains 2.1 mg of iron. This gives as percentage of the recommended daily allowance 15 % of the RDA. For this 100g serving the amount of Calories is 132 kcal, the amount of Protein is 8.86 g, the amount of Fat is 0.54 g, the amount of Carbohydrate is 23.71 g.

The difference between the highest and lowest values gives a iron range of 2.92 mg per 100g. The range for the other nutrients are as follows; 209 kcal for Calories, 12.74 g for Protein, 0.88 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Beans, black, mature seeds, raw contains 5.02 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Beans, black, mature seeds, raw which contains 9.74 mg in 1 cup (or 194 g). The percentage of the recommended daily value for this serving is 70 %. For this serving the Calories content is 661.54 kcal, the Protein content is 41.9 g, the Fat content is 2.75 g and the Carbohydrate content is 120.98 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of iron rich foods.


Black beans List, iron Content per 100g

1. Beans, black, mature seeds, raw - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  5.02 mg (36%)341 kcal (17%)62.36 g (48%)1.42 g (2%)21.6 g (39%)
  Typical Serving size of 1 cup (or 194g):
   9.74 mg (70%) 661.54 kcal (33%) 120.98 g (93%) 2.75 g (4%) 41.9 g (75%)
  Other serving sizes 1 tbsp (or 12.1g):
  0.61 mg (4%) 41.26 kcal (2%) 7.55 g (6%) 0.17 g (0%) 2.61 g (5%)
2. Beans, black, mature seeds, cooked, boiled, without salt - Iron
  Nutritional Value : 16 / 100     food group - Legumes and Legume Products
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.1 mg (15%)132 kcal (7%)23.71 g (18%)0.54 g (1%)8.86 g (16%)
  Typical Serving size of 1 cup (or 172g):
   3.61 mg (26%) 227.04 kcal (11%) 40.78 g (31%) 0.93 g (1%) 15.24 g (27%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito