Black beans with meat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A hearty and flavorful dish, combining tender black beans with savory meat, creating a robust and satisfying meal, often a staple in Latin American cuisine. --- RECIPE --- Servings: 3-4 Prep Time: 20-25 minutes Ingredients: - 1 (15-ounce) can black beans, rinsed and drained (or 1.5 cups cooked dried black beans) - 1/2 lb cooked meat (e.g., ground beef, shredded pork, diced chicken) - 1/2 cup diced onion - 2 cloves garlic, minced - 1/2 cup diced bell pepper - 1 tbsp olive oil - 1 tsp cumin - 1/2 tsp oregano - 1/2 cup chicken or vegetable broth - Salt and pepper to taste - Optional: fresh cilantro, lime wedges for serving Instructions: 1. Heat olive oil in a large skillet or pot over medium heat. Add onion and bell pepper and cook until softened, about 5-7 minutes. Add garlic, cumin, and oregano and cook for 1 minute more until fragrant. 2. Add the cooked meat and stir to combine, heating through if necessary. 3. Stir in the black beans and broth. Bring to a simmer and cook for 10-15 minutes, allowing flavors to meld and liquid to reduce slightly. 4. Season generously with salt and pepper. Serve hot, garnished with cilantro and lime wedges if desired.
Per 100g reference serving, Black beans with meat provides 177 kcal of energy, 10.6g protein (24% of calories), 19.1g total carbohydrates (42% of calories, including 7g dietary fiber and 0.36g sugars), and 6.81g total fat (34% of calories).
Vitamins Profile in Black beans with meat (Per 100g)
Track how Black beans with meat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.22 µg | 9.2% DV |
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.78 mg | 11.9% DV |
| Vitamin K (Phylloquinone) | 8.4 µg | 7% DV |
| Vitamin B1 (Thiamin) | 0.215 mg | 17.9% DV |
| Vitamin B2 (Riboflavin) | 0.075 mg | 5.8% DV |
| Vitamin B3 (Niacin) | 1.08 mg | 6.7% DV |
| Vitamin B6 (Pyridoxine) | 0.116 mg | 6.8% DV |
| Total Folate (Vitamin B9) | 114 µg | 28.5% DV |
| Folate (Dietary Folate Equivalents) | 114 µg | 28.5% DV |
| Natural Food Folate | 114 µg | 28.5% DV |
| Choline | 38.4 mg | 7% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
Minerals & Electrolytes in Black beans with meat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.95 mg | 10.8% DV |
| Calcium (Ca) | 24 mg | 1.8% DV |
| Magnesium (Mg) | 59 mg | 14% DV |
| Potassium (K) | 328 mg | 7% DV |
| Zinc (Zn) | 1.6 mg | 14.5% DV |
| Selenium (Se) | 5.8 µg | 10.5% DV |
| Phosphorus (P) | 147 mg | 11.8% DV |
| Copper (Cu) | 0.182 mg | 20.2% DV |
| Sodium (Na) | 275 mg | 12% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.331 g | 20.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.06 g | 14.7% DV |
| Monounsaturated Fat (MUFA) | 2.79 g | 9.3% DV |
| Polyunsaturated Fat (PUFA) | 2.4 g | 12% DV |
| Saturated Fat (SFA) | 1.16 g | 5.8% DV |
| Dietary Cholesterol | 11 mg | 3.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Black beans with meat contains 177 calories (kcal), 10.6g of protein, 19.1g of carbohydrates (7g fiber, 0.36g total sugars), and 6.81g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Black beans with meat has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 1.9 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Black beans with meat: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Black beans with meat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.