Legume
boiled unsalted black turtle beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
130
PROTEIN
8.2g
CARBS
24.4g
FAT
0.35g
FIBER
8.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories130kcal—
Protein8.2g16%
Carbohydrates24.4g9%
Fiber8.3g30%
Sugar0.32g1%
Total fat0.35g0%
Saturated fat0.09g0%
Trans fat0g—
Cholesterol0mg0%
Water65.7g—
MINERALS
Sodium3.0mg0%
Potassium433mg9%
Calcium55mg4%
Iron2.9mg16%
Magnesium49mg12%
Phosphorus152mg12%
Zinc0.76mg7%
Copper0.27mg30%
Manganese0.33mg14%
Selenium1.2µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.87mg6%
Vitamin K3.3µg3%
Thiamin (B1)0.23mg19%
Riboflavin (B2)0.06mg5%
Niacin (B3)0.53mg3%
Pantothenic acid (B5)0.26mg5%
Vitamin B60.08mg5%
Folate (B9)86µg22%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup185g
1 tablespoon11.6g
1 teaspoon3.9g
1 ml0.8g
1 liter770.8g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which supports digestive health and can help regulate blood sugar levels.
- ✓Rich in plant-based protein and complex carbohydrates, providing sustained energy.
- ✓High in antioxidants, particularly anthocyanins, which may help combat oxidative stress and reduce inflammation.
- ✓Good source of essential minerals like iron, magnesium, and folate, which are vital for energy production and red blood cell formation.
COOKING TIPS
In the kitchen.
- 1Combine with grains like rice or corn to create a complete protein source, providing all essential amino acids.
- 2Mash boiled beans with spices to create a base for vegetarian burgers, dips like hummus, or a filling for burritos and tacos.
- 3Add whole beans to soups, stews, chilis, and salads for added texture, fiber, and protein.
- 4The cooking liquid from the beans, known as aquafaba, can be whipped and used as a vegan egg white substitute in meringues and mousses.
STORAGE
Keep it fresh.
- Store cooked black beans in an airtight container in the refrigerator for up to 4-5 days.
- For long-term storage, freeze the beans in a single layer on a baking sheet before transferring to a freezer-safe bag or container. They can be stored for up to 6 months.
FAQ
Frequently asked questions.
Are boiled black turtle beans healthy?
Yes, they are highly nutritious. They provide a significant amount of dietary fiber for digestion, plant-based protein for muscle maintenance, and antioxidants like anthocyanins that help reduce inflammation and combat oxidative stress.
How much protein and fiber are in black turtle beans?
A 100g serving of boiled black turtle beans contains approximately 8.18g of protein and is an excellent source of dietary fiber. This combination helps promote satiety and provides sustained energy throughout the day.
Are black turtle beans good for weight loss?
Yes, they are excellent for weight management because they are very low in fat (0.35g per 100g) and high in fiber. The fiber and protein content help you feel full longer, which can reduce overall calorie intake.
Are black turtle beans gluten-free and vegan?
Yes, black turtle beans are naturally gluten-free and 100% vegan. They are a staple protein source for plant-based diets and are safe for those with celiac disease or gluten sensitivities.
Are black turtle beans keto-friendly?
Generally, no. With about 24.35g of carbohydrates per 100g, they are too high in carbs for a strict ketogenic diet. However, they are considered 'slow carbs' due to their high fiber content, making them suitable for many other low-GI diets.
What do black turtle beans taste like?
They have a mild, earthy, and slightly sweet flavor with a dense, meaty texture. Because these are unsalted, they act as a blank canvas and easily absorb the flavors of the spices, herbs, and sauces they are cooked with.
How can I use boiled black turtle beans in recipes?
They are incredibly versatile and can be added to salads, soups, stews, and tacos. You can also mash them to make homemade veggie burgers or use them as a protein-rich base for bean dips and salsas.
How long do boiled black turtle beans last in the fridge?
Once boiled, unsalted black turtle beans can be stored in an airtight container in the refrigerator for 3 to 5 days. Ensure they have cooled completely before refrigerating to maintain their quality and freshness.
Can I freeze boiled black turtle beans?
Yes, they freeze very well. Drain them thoroughly and store them in freezer-safe bags or containers for up to 6 months; this is a great way to have a quick, pre-portioned protein source ready for future meals.
Do black turtle beans help with blood sugar regulation?
Yes, the high fiber and complex carbohydrate content result in a low glycemic index. This means they are digested slowly, preventing rapid spikes in blood sugar and providing a steady release of energy, which is beneficial for diabetics.
