I have to be honest. I mostly eat beans out of a can at this point therefore the following numbers are based on a FDA serving (a bit more than 1/2 cup) of canned black beans. Beyond a good chunk of iron, black beans offer a lot of magnesium to go along with a decent amount of calcium. Skip the milk and eat beans as magnesium is required for your cells to absorb calcium. Add 7.97 g of protein with a strong distribution of amino acids and beans are a must add to every meal plan. I don’t think you should worry about protein intake but if you do, add a serving of beans often. My goal is to consume about 75g of protein per day and not more than 120g. You might think that is low, but even so, do some reading about protein as I think you will be surprised at how much you need. And don’t forget:
Depending on your goals, you might not eat beans daily as they do pack 126 calories in every 1/2 cup but if you are searching for plant based protein, they will be a regular necessity.
|Nutrients||Daily Needs||Food||black beans||% DV|
Total Nutrients at 10%+
|B5 (Pantothetic Acid)||5||mg||0.22||4.40%|