Small white beans, raw

USDA name: Beans, small white, mature seeds, raw

722 calories in 1 cup (215 g). Per 100 g, protein: 21.1 g, carbohydrates: 62.3 g, fat: 1.2 g.

Among the other records in Legumes and Legume Products, per 100 g: more fiber than 97%, and more potassium than 95%.

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Serving
1
= 215 g
722KCAL
Where the calories come from

Small white beans, raw, 1 cup

722 calories

  • Protein45.4 g25% of calories
  • Carbs134 g72% of calories

    incl. 53.5 g fiber

  • Fat2.5 g3% of calories

Nutrition Facts

Serving size1 cup (215 g)
Amount per serving
Calories722
% Daily Value*
Total Fat 2.5 g3%
Saturated Fat 0.65 g3%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 25.8 mg1%
Total Carbohydrate 134 g49%
Dietary Fiber 53.5 g191%
Protein 45.4 g
Vitamin D 0 mcg0%
Calcium 372 mg29%
Iron 16.6 mg92%
Potassium 3,315 mg71%

* 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. — means not reported. Estimates use the assumptions explained on this page.

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vitamins

% of the Daily Value in this serving

  • Folate207% 830 µg
  • Thiamin (B1)133% 1.6 mg
  • Vitamin B656% 0.94 mg
  • Riboflavin (B2)34% 0.45 mg
  • Pantothenic acid (B5)31% 1.6 mg
  • Niacin (B3)18% 2.9 mg

Little or none: Vitamin A, Vitamin B12, Vitamin C, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper152% 1.4 mg
  • Manganese119% 2.7 mg
  • Magnesium94% 393 mg
  • Iron92% 16.6 mg
  • Phosphorus77% 957 mg
  • Potassium71% 3,315 mg
  • Zinc55% 6 mg
  • Selenium50% 27.5 µg
  • Calcium29% 372 mg
  • Sodium1% 25.8 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid6.9 g
  • Aspartic acid5.5 g
  • Leucine•3.6 g
  • Lysine•3.1 g
  • Arginine2.8 g
  • Serine2.5 g
  • Phenylalanine•2.5 g
  • Valine•2.4 g
  • Isoleucine•2 g
  • Proline1.9 g
  • Threonine•1.9 g
  • Alanine1.9 g
  • Glycine1.8 g
  • Tyrosine1.3 g
  • Histidine•1.3 g
  • Methionine•0.68 g
  • Tryptophan•0.54 g
  • Cystine0.49 g

How it compares

Against other records in Legumes and Legume Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Fiber

    Higher than 97%

    Same value as 3 of 297 other records.

    leastmost

  • Potassium

    Higher than 95%

    Same value as 0 of 299 other records.

    leastmost

  • Carbohydrates

    Higher than 94%

    Same value as 0 of 309 other records.

    leastmost

  • Iron

    Higher than 92%

    Same value as 0 of 326 other records.

    leastmost

  • Calcium

    Higher than 83%

    Same value as 0 of 327 other records.

    leastmost

  • Calories

    Higher than 76%

    Same value as 1 of 309 other records.

    leastmost

Questions

How many calories are in small white beans, raw?
1 cup (215 g): 722 calories; protein: 45.4 g, carbohydrates: 134 g, fat: 2.5 g.
How much protein is in small white beans, raw?
21.1 g per 100 g. Its estimated share of calories is 25%, using 4 kcal per gram of protein.
How many net carbs are in small white beans, raw?
37.4 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 63 reported nutrients, per 100 g+
Water11.7 g
Energy336 kcal
Energy1,406 kj
Protein21.1 g
Total lipid (fat)1.2 g
Ash3.8 g
Carbohydrate, by difference62.3 g
Fiber, total dietary24.9 g
Calcium, Ca173 mg
Iron, Fe7.7 mg
Magnesium, Mg183 mg
Phosphorus, P445 mg
Potassium, K1,542 mg
Sodium, Na12 mg
Zinc, Zn2.8 mg
Copper, Cu0.64 mg
Manganese, Mn1.3 mg
Selenium, Se12.8 µg
Vitamin C, total ascorbic acid0 mg
Thiamin0.74 mg
Riboflavin0.21 mg
Niacin1.3 mg
Pantothenic acid0.73 mg
Vitamin B-60.44 mg
Folate, total386 µg
Folic acid0 µg
Folate, food386 µg
Folate, DFE386 µg
Vitamin B-120 µg
Vitamin A, RAE0 µg
Retinol0 µg
Vitamin A, IU0 iu
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Fatty acids, total saturated0.3 g
SFA 14:00.001 g
SFA 16:00.28 g
SFA 18:00.018 g
Fatty acids, total monounsaturated0.1 g
MUFA 18:10.1 g
Fatty acids, total polyunsaturated0.51 g
PUFA 18:20.28 g
PUFA 18:30.23 g
Fatty acids, total trans0 g
Cholesterol0 mg
Tryptophan0.25 g
Threonine0.89 g
Isoleucine0.93 g
Leucine1.7 g
Lysine1.4 g
Methionine0.32 g
Cystine0.23 g
Phenylalanine1.1 g
Tyrosine0.59 g
Valine1.1 g
Arginine1.3 g
Histidine0.59 g
Alanine0.89 g
Aspartic acid2.6 g
Glutamic acid3.2 g
Glycine0.82 g
Proline0.9 g
Serine1.1 g

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 173749, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.