Beans Small White (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Beans, small white, mature seeds, raw
Legumes and Legume Products
A 100g serving covers 97% of the daily recommended Folate, making Beans Small White (Raw) one of the more concentrated dietary sources of this nutrient. Beans Small White (Raw) stands out for its lean protein profile — 21.1g of protein with only 1.2g of fat per 100g. Beans Small White (Raw) packs 336 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 12mg of sodium, Beans Small White (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Beans Small White (Raw) provides 24.9g of dietary fiber per 100g (89% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Beans Small White (Raw) delivers meaningful amounts of 17 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein25%21.1 g
- Fat3%1.2 g
- Carbs72%62.3 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 11.7 | G |
| Energy | 336 | KCAL |
| Protein | 21.1 | G |
| Total lipid (fat) | 1.2 | G |
| Carbohydrate, by difference | 62.3 | G |
| Fiber, total dietary | 24.9 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 0 | MG |
| Thiamin | 0.74 | MG |
| Riboflavin | 0.21 | MG |
| Niacin | 1.3 | MG |
| Vitamin B-6 | 0.44 | MG |
| Folate, total | 386 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 173 | MG |
| Iron, Fe | 7.7 | MG |
| Magnesium, Mg | 183 | MG |
| Phosphorus, P | 445 | MG |
| Potassium, K | 1542 | MG |
| Sodium, Na | 12.0 | MG |
| Zinc, Zn | 2.8 | MG |
| Copper, Cu | 0.64 | MG |
| Manganese, Mn | 1.3 | MG |
| Selenium, Se | 12.8 | UG |
| Energy | 1406 | kJ |
| Ash | 3.8 | G |
| Pantothenic acid | 0.73 | MG |
| Folic acid | 0 | UG |
| Folate, food | 386 | UG |
| Folate, DFE | 386 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.30 | G |
| SFA 14:0 | 0.001 | G |
| SFA 16:0 | 0.28 | G |
| SFA 18:0 | 0.02 | G |
| Fatty acids, total monounsaturated | 0.10 | G |
| MUFA 18:1 | 0.10 | G |
| Fatty acids, total polyunsaturated | 0.51 | G |
| PUFA 18:2 | 0.28 | G |
| PUFA 18:3 | 0.23 | G |
| Fatty acids, total trans | 0 | G |
| Tryptophan | 0.25 | G |
| Threonine | 0.89 | G |
| Isoleucine | 0.93 | G |
| Leucine | 1.7 | G |
| Lysine | 1.4 | G |
| Methionine | 0.32 | G |
| Cystine | 0.23 | G |
| Phenylalanine | 1.1 | G |
| Tyrosine | 0.59 | G |
| Valine | 1.1 | G |
| Arginine | 1.3 | G |
| Histidine | 0.59 | G |
| Alanine | 0.89 | G |
| Aspartic acid | 2.6 | G |
| Glutamic acid | 3.2 | G |
| Glycine | 0.82 | G |
| Proline | 0.90 | G |
| Serine | 1.1 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup (215g) | 722 | 45.4g | 2.5g | 133.8g |
Scaled from Beans Small White (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Beans Small White (Raw) is a excellent source of Fiber (89% DV) — see top foods ranked by Fiber
- Beans Small White (Raw) is a excellent source of Magnesium (44% DV) — see top foods ranked by Magnesium
- Beans Small White (Raw) is a excellent source of Iron (43% DV) — see top foods ranked by Iron
- Beans Small White (Raw) is a excellent source of Protein (42% DV) — see top foods ranked by Protein
- Beans Small White (Raw) is a excellent source of Potassium (33% DV) — see top foods ranked by Potassium
Dietary Considerations
With 1542mg of potassium per 100g, individuals on a renal diet should moderate their intake of Beans Small White (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Beans Small White (Raw) is naturally low in sodium at 12mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (24.9g) and low fat profile makes Beans Small White (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Beans Small White (Raw) provides 7.7mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 1% (#83 of 8,262)
- Potassium: top 1% (#83 of 8,262)
- Magnesium: top 3% (#248 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 173749.
View on USDA FoodData Central →