Getting to Know the Nutrition Facts: Calories and More in Canned Eden Black Beans

Beans are renowned for being a plant-based protein powerhouse Black beans in particular pack in fiber, minerals, and antioxidants along with their hearty protein content. Canned varieties like Eden Foods Organic Black Beans offer convenience without sacrificing nutritional value But what exactly are the calories, macros, and other nutrition facts for a serving of canned black beans? Let’s take a closer look.

Calorie Count of Canned Eden Black Beans

According to the nutrition facts label, a 1⁄2 cup serving (4.6 oz) of Eden Foods Organic Black Beans contains 110 calories.

This calorie count remains relatively consistent across other popular canned black bean brands as well such as

• Bush’s Best Black Beans – 120 calories per 1⁄2 cup
• Goya Low Sodium Black Beans – 100 calories per 1⁄2 cup
• 365 Everyday Value Organic Black Beans – 90 calories per 1⁄2 cup

So Eden’s calorie count aligns with other comparable options for canned black beans.

Black beans are considered a lower calorie food, providing substantial nutrition for minimal calories. A 1⁄2 cup serving equates to about 5-6% of a standard 2000 calorie diet.

Macronutrient Breakdown: Carbs, Protein, and Fat

Looking beyond just calories, what is the full macro profile in Eden black beans?

Per the nutrition facts, a 1⁄2 cup serving contains:

• Total Carbohydrates 18g – This supplies 66% of the caloric content The majority of these carbs come from complex starch and fiber rather than sugar

• Protein: 7g – Black beans provide a substantial amount of plant-based protein, supplying 26% of the total calories.

• Total Fat: 1g – With only 2% of calories from fat, black beans are very low in fat. This small amount comes from healthy unsaturated fats.

• Sugar: 0g – Despite the carb content, there are no grams of sugar in black beans. The carbs instead come from starch.

• Fiber: 6g – Eden black beans offer 21% of the recommended daily fiber, promoting digestive and heart health.

So the macros in Eden canned black beans are balanced, with emphasis on complex carbs and plant-based protein.

Vitamins and Minerals in Eden Black Beans

In addition to protein and fiber, what vitamin and mineral nutrition do Eden black beans contain? Here are some of the highlights:

• Iron: 2 mg or 11% DV. This mineral is essential for oxygen transport in the blood. Black beans are considered one of the best plant-based sources of iron.

• Potassium: 280 mg or 8% DV. Necessary for muscle function and heart health, potassium is plentiful in beans.

• Folate: 64 mcg or 16% DV. Folate is a B vitamin that supports cell growth and development.

• Magnesium: 60 mg or 15% DV. Magnesium aids bone health and regulates blood pressure.

• Phosphorus: 120 mg or 12% DV. Required for bone formation, phosophorus is found in beans and lentils.

• Riboflavin: 0.1 mg or 12% DV. Also called vitamin B2, riboflavin helps convert food into energy.

Black beans truly offer a spectrum of important vitamins and minerals. Eden’s canned beans retain these essential nutrients.

Health Benefits of Eden Black Beans

What benefits can you expect to gain from eating canned Eden black beans? Here are some of the top health perks:

• Heart health – With substantial fiber, potassium, magnesium, and folate, black beans support cardiovascular function and reduce risk of heart disease.

• Stable blood sugar – The protein, fiber, and complex carbs in Eden black beans help maintain steady blood glucose levels. This makes them excellent for diabetics.

• Digestive regularity – The high fiber content not only promotes digestive health, but also prevents constipation.

• Satiety – Beans provide bulk and plant-based protein to leave you feeling fuller longer after eating. This can assist with weight management.

• Cancer prevention – Compounds like anthocyanins within black beans exhibit anti-carcinogenic effects to combat free radical damage.

• Brain function – As a good source of folate, iron, and magnesium, Eden black beans boost focus, memory, and cognitive abilities.

While small, mighty black beans confer all these rewards. And Eden Foods makes it easy to gain those benefits from the convenience of canned form.

How Do Eden Black Beans Fit Into a Healthy Diet?

So how can these nutritious canned black beans be incorporated into balanced eating patterns?

• Mix Eden black beans into salads, grain bowls, soups, and chilis for a healthful plant-based protein source. They pair especially well with corn, avocado, tomatoes, and peppers.

• Mash or puree black beans to create dips, spreads, dressings, or a base for vegan burgers.

• Use black beans to create satisfying meatless main dishes like burrito bowls, enchiladas, tacos, and veggie burgers or meatballs.

• For an easy side dish, cook Eden canned black beans with seasonings like cumin, garlic, onion, cayenne, and lime.

• Toss black beans with veggies and a vinaigrette for a high fiber and antioxidant-rich side salad.

• Add black beans to greens, grains, and veggies to create protein-packed Buddha bowls or grain-based salads.

With just 110 calories per serving, Eden Foods Organic Black Beans and other canned varieties offer an affordable, nutritious pantry staple to complement any healthy diet. Just make sure to rinse canned beans before using to remove excess sodium. Then enjoy their multitude of benefits, from fiber and minerals to antioxidants and plant-based protein. In terms of nutrition for minimal calories, black beans are a clear winner.