Beans (small white, mature seeds, raw) nutrition facts

Phaseolus vulgaris

100 grams of beans, small white, mature seeds, raw contain 336 calories, 21 g of protein, 62 g of carbohydrates and 1.2 g of fat. It is an excellent source of folate (97% DV), dietary fiber (89% DV), copper (71% DV) and thiamin (B1) (62% DV). Most of its calories (72%) come from carbs. It is high in fiber.

Nutrition Facts
Calories336
% Daily Value*
Total fat 1.18 g2%
Saturated fat 0.3 g2%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 12 mg1%
Total carbohydrate 62.2 g23%
Dietary fiber 24.9 g89%
Protein 21.1 g42%
Vitamin D 0 µg0%
Calcium 173 mg13%
Iron 7.73 mg43%
Potassium 1540 mg33%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 25%Carbs 72%Fat 3%
336calories
21.1 gprotein
62.2 gcarbs
1.18 gfat

Values shown for 100 g.

Rich in

  • Folate97%
  • Dietary fiber89%
  • Copper71%
  • Thiamin (B1)62%
  • Manganese56%
  • Magnesium44%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Thiamin (B1)0.74 mg62%
Riboflavin (B2)0.21 mg16%
Niacin (B3)1.34 mg8%
Pantothenic acid (B5)0.73 mg15%
Vitamin B60.44 mg26%
Folate386 µg97%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium173 mg13%
Iron7.73 mg43%
Potassium1540 mg33%
Magnesium183 mg44%
Phosphorus445 mg36%
Zinc2.81 mg26%
Copper0.64 mg71%
Manganese1.28 mg56%
Selenium12.8 µg23%

Fats

NutrientAmount% DV
Saturated fat0.3 g2%
Trans fat0 g-
Monounsaturated fat0.1 g-
Polyunsaturated fat0.51 g-

Other

NutrientAmount% DV
Water11.7 g-

How it compares to other legumes and legume products

Per 100 gBeans (small white, mature seeds, raw)Category averageDifference
Calories336202+67%
Protein21.1 g13.8 g+53%
Total carbohydrate62.2 g21.8 g+185%
Total fat1.18 g7.65 g-85%
Dietary fiber24.9 g6.56 g+280%
Sodium12 mg271 mg-96%

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Source: USDA FoodData Central, SR Legacy, FDC ID 173749. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.