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[N]extrient

Beans White (Raw)

SR Legacy·Comprehensive Reference Data

Beans, white, mature seeds, raw

Legumes and Legume Products

A 100g serving covers 109% of the daily recommended Copper, making Beans White (Raw) one of the more concentrated dietary sources of this nutrient. Beans White (Raw) stands out for its lean protein profile — 23.4g of protein with only 0.8g of fat per 100g. Beans White (Raw) packs 333 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 16mg of sodium, Beans White (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Beans White (Raw) provides 15.2g of dietary fiber per 100g (54% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Beans White (Raw) delivers meaningful amounts of 18 different vitamins and minerals above 10% of daily value.

Calories333KCAL
Protein23.4G
Fat0.85G
Carbs60.3G
Fiber15.2G

Calorie Distribution

342kcal
  • Protein27%23.4 g
  • Fat2%0.85 g
  • Carbs70%60.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water11.3G
Energy333KCAL
Protein23.4G
Total lipid (fat)0.85G
Carbohydrate, by difference60.3G
Fiber, total dietary15.2G
Total Sugars2.1G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.44MG
Riboflavin0.15MG
Niacin0.48MG
Vitamin B-60.32MG
Folate, total388UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.21MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)5.6UG
Calcium, Ca240MG
Iron, Fe10.4MG
Magnesium, Mg190MG
Phosphorus, P301MG
Potassium, K1795MG
Sodium, Na16.0MG
Zinc, Zn3.7MG
Copper, Cu0.98MG
Manganese, Mn1.8MG
Selenium, Se12.8UG
Energy1393kJ
Ash4.2G
Pantothenic acid0.73MG
Folic acid0UG
Folate, food388UG
Folate, DFE388UG
Choline, total66.2MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.22G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.001G
SFA 16:00.20G
SFA 18:00.01G
Fatty acids, total monounsaturated0.07G
MUFA 16:10G
MUFA 18:10.07G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.36G
PUFA 18:20.20G
PUFA 18:30.17G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Fatty acids, total trans0G
Tryptophan0.28G
Threonine0.98G
Isoleucine1.0G
Leucine1.9G
Lysine1.6G
Methionine0.35G
Cystine0.25G
Phenylalanine1.3G
Tyrosine0.66G
Valine1.2G
Arginine1.4G
Histidine0.65G
Alanine0.98G
Aspartic acid2.8G
Glutamic acid3.6G
Glycine0.91G
Proline0.99G
Serine1.3G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
tbsp (12.6g)422.9g0.1g7.6g
cup (202g)67347.2g1.7g121.7g

Scaled from Beans White (Raw)'s per-100g values using USDA portion data.

More in Legumes and Legume Products

Tofu Regular Prepared with Calcium Sulfate (Raw)

76 kcal8.1g protein

Tofu Extra Firm Prepared with Nigari

83 kcal10g protein

Vitasoy Usa Azumaya Firm Tofu

80 kcal9.1g protein

Beans French (Raw)

343 kcal18.8g protein

Peanut Flour Defatted

327 kcal52.2g protein

Beans Yellow with Salt (Cooked, Boiled)

144 kcal9.2g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Beans Black Turtle (Raw)

339 kcal21.25g protein

Beans Navy (Raw)

337 kcal22.33g protein

Beans Black (Raw)

341 kcal21.6g protein

Pigeon Peas (red Gram) (Raw)

343 kcal21.7g protein

Beans White Without Salt (Cooked, Boiled)

139 kcal9.73g protein

Beans White with Salt (Cooked, Boiled)

139 kcal9.73g protein

Nutrient Highlights

  • Beans White (Raw) is a excellent source of Iron (58% DV) — see top foods ranked by Iron
  • Beans White (Raw) is a excellent source of Fiber (54% DV) — see top foods ranked by Fiber
  • Beans White (Raw) is a excellent source of Protein (47% DV) — see top foods ranked by Protein
  • Beans White (Raw) is a excellent source of Magnesium (45% DV) — see top foods ranked by Magnesium
  • Beans White (Raw) is a excellent source of Potassium (38% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 1795mg of potassium per 100g, individuals on a renal diet should moderate their intake of Beans White (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Beans White (Raw) is naturally low in sodium at 16mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (15.2g) and low fat profile makes Beans White (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Beans White (Raw) provides 10.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 1% (#83 of 8,262)
  • Fiber: top 2% (#165 of 8,262)
  • Iron: top 3% (#248 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories333
% Daily Value*
Total Fat 0.85G1%
Cholesterol 0MG0%
Sodium 16.0MG1%
Total Carbohydrate 60.3G22%
Dietary Fiber 15.2G54%
Total Sugars 2.1G
Protein 23.4G47%
Vitamin D 0UG0%
Calcium 240MG18%
Iron 10.4MG58%
Potassium 1795MG38%

* 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: 175202.

View on USDA FoodData Central →