Black Beans
Black beans, popularly known as Feijão Preto, are a nutritional powerhouse. If you are tracking your macros, the Calories in Feijão Preto for a 100g portion of the cooked bean are 132 kcal. This serving provides approximately 8.9g of protein, 23.7g of carbohydrates, and only 0.5g of fats. For those wondering how many calories in Feijão Preto there are to optimize a weight loss plan, the high fiber content of 8.7g makes it an exceptionally efficient food for satiety.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 132 kcal |
| Protein | 8.9 g |
| Carbohydrates | 23.7 g |
| Fat | 0.5 g |
| Fiber | 8.7 g |
| Sodium | 1 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Beyond the macronutrients, Feijão Preto is a vital source of essential micronutrients. It is particularly rich in non-heme iron, which is crucial for oxygen transport in the blood, and magnesium, which supports muscle function and bone health. Each 100g serving also provides significant amounts of folate (Vitamin B9), which is essential for DNA synthesis and repair.
The fiber profile of black beans is split between soluble and insoluble fibers. Soluble fiber helps in regulating blood sugar levels and lowering LDL cholesterol, while insoluble fiber ensures digestive regularity. Furthermore, the dark skin of the bean contains anthocyanins, powerful antioxidants that help neutralize free radicals and reduce systemic inflammation.
Diet impact
Integrating Feijão Preto into your diet offers substantial benefits for various fitness goals. For those focusing on hypertrophy, the plant-based protein paired with complex carbohydrates provides the necessary fuel for intense workouts and muscle recovery. In weight loss contexts, the high fiber-to-calorie ratio ensures prolonged satiety, preventing overeating. The Calories in Feijão Preto are considered 'quality calories' because they come with a low glycemic index, preventing insulin spikes.
While black beans are a staple for vegans and vegetarians due to their amino acid profile (especially when paired with rice), they are generally avoided in strict ketogenic or very low-carb diets because the carbohydrate content is relatively high. However, for a standard balanced diet or a flexible low-carb approach, the fiber content offsets the net carbs, making it a healthy choice for metabolic health.
Preparation variations
The nutritional density of Feijão Preto changes significantly during the cooking process. Raw black beans contain approximately 340 kcal per 100g, but they are inedible and contain anti-nutrients like lectins and phytates. Boiling is the standard method; when cooked in water with just a pinch of salt, the calorie count remains at 132 kcal. However, typical preparations like traditional Brazilian Feijoada, which includes fatty meats (bacon, sausage, pork ribs), can easily double or triple the calorie count to over 300 kcal per 100g due to added saturated fats. Frying the beans with excessive oil or lard also increases the energy density while potentially degrading some heat-sensitive vitamins.
Frequently asked questions
Does Feijão Preto make you fat?
No single food causes weight gain; it is the total daily caloric surplus that matters. Feijão Preto is actually beneficial for weight control because its high fiber and protein content increase feelings of fullness and reduce overall calorie intake.
Can you eat Feijão Preto at night?
Yes, you can eat it at night without issues. The complex carbohydrates in black beans can actually assist in the production of serotonin, which may improve sleep quality, provided it is consumed in a portion that doesn't cause digestive discomfort.
Is Feijão Preto healthy?
Feijão Preto is extremely healthy as it provides a dense mix of minerals, vitamins, and antioxidants. Regular consumption is linked to improved heart health, better digestion, and more stable blood sugar levels.