Welcome to the nutritional iron content in 4 different types of black beans, ranging from 5.02 mg to 1.90 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. 5.02 mg of iron per 100g, from Beans, black, mature seeds, raw corresponds to 36% of the iron RDA. For a typical serving size of 1.000 cup (or 194.00 g) the amount of Iron is 9.74 mg. This corresponds to an RDA percentage of 70%.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top three black beans products high in iron
Below is a summary list for the top three black beans items ranked by the amount or level of iron in 100g.
1. Beans, black, mature seeds, raw : 5.02mg (36%RDA)
2. Beans, black, mature seeds, cooked, boiled, without salt : 2.10mg (15%RDA)
3. Beans, black, mature seeds, cooked, boiled, with salt : 2.10mg (15%RDA)
Following on from the three top black beans items or products containing iron we have a more comprehensive break down of Beans, black, mature seeds, raw, and the highest item containing iron which is Beans, black, mature seeds, raw. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 4 types of black beans.
At the bottom of the page is the full list for the 4 different types of black beans based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in black beans.
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 Energy, Protein, Total Fat and Carbohydrate. For this 100g serving in your diet, the amount of Energy is 341.00 kcal (17% RDA), the amount of Protein is 21.60 g (39% RDA), the amount of Total 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 Energy, Protein, Total 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.
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 16.00 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.
Amount of iron per 100 Calories
100 calories of beans, black, mature seeds, raw is a serving size of 0 g, and the amount of Iron is 0 mg (0% RDA). Other important and related nutrients and macronutrients such as Total Fat, in 100 Calories are as follows; Energy 0 kcal (0% RDA), Protein 0 g (0% RDA), Total Fat 0 g (0% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1.000 cup (or 194.00 g)
For the food Beans, black, mature seeds, raw the typical serving size is 1.000 cup (or 194.00 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 1.000 cup (or 194.00 g) give the complete RDA. In terms of the gram weight and total content for this serving the Energy content is 661.54 kcal, the Protein content is 41.9 g, the Total 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.
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 1.000 cup or 194.00 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 total calories from carbohydrate is 492.4 (kcal).
Milligrams of iron in black beans (per 100g)
This list of 4 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, canned, low sodium 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 4 items from the general description 'black beans' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. Below, is the top 4 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.
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. 
The corresponding Calories for black beans ranked by the amount of iron per 100g is shown below in the black beans calories chart. 
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 number of food items classified as canned is 1 item. The highest amount of iron from the 1 canned items is in Beans, black, mature seeds, canned, low sodium where the level is 1.90 mg per 100g.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 2.10 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 4 different items under the general description of black beans, is 2.78 mg of iron. This average value corresponds to 19.86 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Energy is 174.00 kcal, the average amount of Protein is 11.34 g, the average amount of Total Fat is 0.70 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 2.10 mg of Iron. This corresponds to 15 % of the recommended daily allowance. For this serving the amount of Energy is 132.00 kcal, the amount of Protein is 8.86 g, the amount of Total 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 4 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 Energy content is 341.00 kcal, the Protein content is 21.60 g, the Total Fat content is 1.42 g, the Carbohydrate content is 62.36 g. 
The lowest amount of iron in 100g is in Beans, black, mature seeds, canned, low sodium which contains 1.90 mg. This gives as percentage of the recommended daily allowance 14 % of the RDA. For this 100g serving the amount of Energy is 91.00 kcal, the amount of Protein is 6.03 g, the amount of Total Fat is 0.29 g, the amount of Carbohydrate is 16.55 g.
The difference between the highest and lowest values gives a iron range of 3.12 mg per 100g. The range for the other nutrients are as follows; 250 kcal for Energy, 15.57 g for Protein, 1.13 g for Total 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 1.000 cup (or 194.00 g). The percentage of the recommended daily value for this serving is 70 %. For this serving the Energy content is 661.54 kcal, the Protein content is 41.9 g, the Total 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 high iron foods.
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