Black beans are a staple ingredient at Chipotle Mexican Grill. They are used in many of Chipotle’s menu items like burritos, tacos, bowls and salads. But are these black beans actually healthy? Let’s take a closer look at the nutritional content of Chipotle’s black beans to find out.
Nutritional Content of Chipotle Black Beans
Here is the basic nutritional information for a serving of Chipotle black beans (1/2 cup cooked):
| Calories | 110 |
|---|---|
| Fat | 0.5 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 580 mg |
| Carbohydrates | 20 g |
| Fiber | 7 g |
| Sugars | 0 g |
| Protein | 7 g |
As you can see, black beans are low in fat, saturated fat and cholesterol. They do not contain any added sugars. Black beans provide a good amount of fiber and plant-based protein.
However, the sodium content is quite high at 580 mg per serving. The recommended daily limit for sodium is 1500-2300 mg per day.
Benefits of Black Beans
Here are some of the key nutrients and health benefits that black beans provide:
Fiber
Black beans are an excellent source of fiber, with 7 grams per serving. The daily recommended fiber intake is 25-30 grams. Fiber supports digestive and heart health. It also helps control blood sugar levels.
Plant-Based Protein
With 7 grams of protein per serving, black beans can help boost your daily protein intake in place of meat. Getting enough protein is important for building and repairing muscles and tissues.
Iron
Black beans contain significant amounts of iron, fulfilling about 15% of the recommended daily amount. Iron carries oxygen throughout the body and supports immune function.
Magnesium
There is 64 mg of magnesium in one serving of black beans. Magnesium is needed for bone health, muscle and nerve function, blood glucose control and more.
Potassium
A serving of black beans contains over 600 mg of potassium. Potassium supports heart health, fluid balance and muscle function. Most people don’t get enough potassium from their diet.
Antioxidants
Black beans contain good amounts of antioxidants including anthocyanins and quercetin. These compounds help reduce inflammation and protect cells from damage.
Low Glycemic Index
Despite containing carbs, black beans have a low glycemic index. This means they are absorbed more slowly and do not cause sharp spikes in blood sugar.
Potential Downsides of Chipotle’s Black Beans
While black beans themselves are very healthy, there are some potential downsides with Chipotle’s preparation:
High Sodium Content
The main concern is the very high sodium content at 580 mg per serving. Eating too much sodium can raise blood pressure and negatively impact heart health.
Cooking in Oil
Chipotle cooks their black beans in canola oil. One serving provides an extra 45 calories and 5 grams of fat from the oil. Though canola oil is relatively healthful, the extra oil isn’t necessary.
Limited Veggie Options
If you are vegetarian or vegan, the black bean option may get boring quickly. Chipotle has a fairly limited selection of plant-based proteins and veggies.
Added Ingredients
Depending on what you order, the black beans may come with additional toppings like cheese, sour cream, rice and hot sauce. These additions boost the calories, sodium, fat and carbs.
Healthier Ways to Enjoy Black Beans
Here are some tips for enjoying black beans in a more nutritious way:
– Make your own Mexican-inspired bowls or tacos at home using dried, unsalted black beans. Control the sodium and oil.
– Create black bean burgers, dips and spreads without added oils or salt.
– Try Mediterranean-style dishes like black bean salad or black bean soup flavored with herbs and spices instead of salt.
– Mix black beans with brown rice, quinoa, veggies and avocado for a hearty, nutritious bowl.
– Sneak extra black beans into chili, stews, pasta dishes, baked goods and more.
Conclusion
Black beans are very nutritious and full of fiber, plant-based protein, minerals and antioxidants. However, Chipotle’s preparation is high in sodium and oil. For the healthiest option, enjoy black beans prepared at home where you can control the added ingredients. Black beans make for an excellent meatless protein source as part of a balanced diet.