NUTRITIONAL LOG

The Truth About Bean

A Deep-Research Journal

Dr. Aria Vance
Dr. Aria Vance Lead Nutrition Data Scientist
Last Reviewed: Jun 3, 2026 • Data Sources: USDA FoodData Central, NutriSnap Volumetric Models

Structured Nutritional Journal

Bean - Nutritional Profile

Energy
132 kcal
Protein
8.86 g
26% of calories
Carbohydrates
23.71 g
Fiber: 0g Sugars: 0g
Fat
0.54 g
Saturated: 0.08 g Trans: 0g

Calorie Distribution Ratio

Protein (26%)
Carbs (70%)
Fat (4%)

Key Micronutrients

Folate (Vitamin B9): 149 µg (37% DV) Thiamin (Vitamin B1): 0.22 mg (18% DV) Niacin (Vitamin B3): 0.53 mg (3% DV) Vitamin K: 4.8 µg (4% DV) 💎 Manganese: 0.43 mg (19% DV) 💎 Magnesium: 70 mg (17% DV) 💎 Iron: 2.1 mg (12% DV) 💎 Phosphorus: 174 mg (14% DV) 💎 Potassium: 355 mg (8% DV) 💎 Zinc: 1.2 mg (11% DV) 🛡️ Anthocyanins (especially prominent in black beans) 🛡️ Flavonoids 🛡️ Kaempferol 🛡️ Quercetin 🛡️ Saponins

Biochemical Impact

Glycemic Index (GI) Low (typically 30-38 for cooked black beans)
Glycemic Load (GL) Low (typically 7-9 per standard serving)
Satiety Score High, attributed to significant fiber and protein content which promotes sustained gastric emptying and peptide YY (PYY) release, leading to prolonged feelings of fullness.

Physical Volumetrics

Density: Approximately 1.05 - 1.10 g/cm³ (varies slightly with water content)
Volumetric Contraction/Expansion: Dry beans typically expand 2.5 to 3 times their initial volume when cooked, absorbing water. For example, 1 cup dry black beans yields approximately 2.5-3 cups cooked. This process increases overall volume significantly. The solid bean matter itself increases in density due to water absorption into the cellular matrix, but the overall volume occupied by the cooked product expands.

Citations & References

  • Vitamins:
    • Folate (Vitamin B9): 149 µg (37% DV)
    • Thiamin (Vitamin B1): 0.22 mg (18% DV)
    • Niacin (Vitamin B3): 0.53 mg (3% DV)
    • Vitamin K: 4.8 µg (4% DV)

Field Notes: Dr. Aria Vance

Subject: Bean
Focus: Volumetric expansion/contraction, historical context, tracking challenges.

The Manual Tracking Problem with Beans

The common bean. A humble legume, yet a global nutritional bedrock. It’s been feeding humanity for millennia, from ancient Mesoamerican civilizations to the European exploration era, spreading across continents like wildfire, adapting, thriving. Think of the Phaseolus vulgaris – the kidney, the pinto, the navy. Each a tiny, protein-packed powerhouse. A veritable culinary chameleon! It’s deeply woven into countless cultures; imagine a world without chili con carne, without feijoada, without refried beans! Impossible.

But, oh, the nightmare for a data scientist. Specifically, me, Dr. Aria Vance, Lead Nutrition Data Scientist at NutriSnap. My daily torment? Quantifying these glorious, frustrating little spheres. Forget the neat, pristine figures in databases. In the wild, beans are chaos. Raw? Cooked? Canned? Each state, a drastically different profile. Are they dry? Are they soaked? The water absorption is phenomenal, creating huge volumetric changes. Just consider the sheer variability: a cup of dry black beans becomes three cups, sometimes more, once cooked. How much water did it absorb? Was it cooked gently, or aggressively, leading to more cell wall breakdown and slightly different water retention? And what about the added ingredients? Did someone just boil them in water? Or were they simmered with a smoky ham hock, a dollop of lard, perhaps a splash of olive oil? Each addition, a fundamental shift in the macro and micro landscape.

Trying to track this manually? It’s a fool's errand. You pull out your kitchen scale. You meticulously weigh the dry beans. You cook them. Then you weigh them again. "Is this 90 grams of just the bean solids, or the water too?" The average person just wants to eat. They ladle out a serving. Is it a half cup? A generous half cup? How much liquid is in that scoop? Do they bother draining it perfectly? Of course not! The human element, the variability of home cooking, the sheer volume of it all – it makes precise, consistent data capture a Herculean task. Barcodes on canned beans help, sure, but what if they’re from the farmers market? Or cooked from scratch? It's all approximation. Guesswork. And for accurate dietary tracking, for scientific analysis, guesswork simply won't do.

This is precisely where NutriSnap shines. Our AI-powered photo tracker isn't just counting pixels. It's performing forensic visual analysis. It learns the cooked textures, the typical water ratios, the visual cues of different preparation styles. You snap a picture; the system quantifies. It's a digital fairy godmother for dietary data. No more agonizing over whether that half-cup of black beans was truly just 90 grams of pure bean mass. We’re bringing scientific precision to the most inconsistent of culinary staples, one perfectly analyzed bean bowl at a time. It’s exhilarating. And finally, accurate.

Explore More Research

Read about Gin →Read about Barley →Read about Cranberry →

Tired of Manual Tracking?

Stop scanning barcodes and guessing portion sizes. NutriSnap uses forensic AI to track your macros instantly from a single photo.

Creator Program Earn Recurring Income