Beans, white, mature seeds, raw
Per 100 g, Beans, white, mature seeds, raw provides 333 calories, 60.3 g carbohydrate, 23.4 g protein and 15.2 g fibre.
= 333 kcal
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333kcal 17% RI Reference IntakeEU/UK adult daily energy reference of 2,000 kcal used on packaged-food nutrition labels (Reg. 1169/2011). Switch to the US toggle for FDA Daily Values.
67%Nutrient scoreNutrient ScoreThe share of this food's 27 rated nutrients that score well for its calories, a good source of beneficial nutrients while staying low in saturated fat, sodium and added sugars.27 available of 33 total nutrients with a Daily Value27of33
Protein23.4g27% kcal
Carbs60.3g70% kcal
Fat0.9g2% kcal
Fiber 15.2g
Full nutrient breakdown
Reference
Proximates
- Protein ProteinBuilds and repairs tissue, drives enzymes and hormones. Made up of amino acids, nine of which the body can't make itself.UK adult RI: 50 g/day23.4g23.4g47%
- Fat FatAll fats combined: saturated, monounsaturated, polyunsaturated, and trans. Carries fat-soluble vitamins (A, D, E, K) and contributes 9 kcal per gram.UK adult RI: 70 g/day0.85g0.85g1%
- Carbohydrate CarbohydrateAll carbohydrate combined: sugars, starches, and fiber. Calculated by subtracting water + protein + fat + ash from the food's total mass, hence "by difference".UK adult RI: 260 g/day60.3g60.3g23%
- Fiber FiberPlant carbohydrate the body can't digest. Feeds gut bacteria, slows sugar absorption, and supports regular digestion. UK adults: target 30 g/day.UK adult RI: 30 g/day15.2g15.2g51%
Carbohydrates
- Sugars SugarsNaturally-occurring + added sugars combined (mono- and disaccharides).UK adult RI: 90 g/day2.11g2.11g2%
Fats and Fatty Acids
Sterols
Protein and Amino Acids
Vitamins
- Vitamin C Vitamin CWater-soluble antioxidant + cofactor in collagen synthesis. Lost easily in cooking water and air exposure.UK adult RI: 80 mg/day0mg0mg0%
- Vitamin B1 (thiamin) Vitamin B1 (thiamin)Water-soluble B-vitamin for carbohydrate metabolism and nerve function. Whole grains, pork, and legumes are good sources.UK adult RI: 1.1 mg/day0.44mg0.44mg40%
- Vitamin B2 (riboflavin) Vitamin B2 (riboflavin)Water-soluble B-vitamin for energy production, cell growth, and skin health. Dairy, eggs, and lean meat are densest.UK adult RI: 1.4 mg/day0.15mg0.15mg10%
- Vitamin B3 (niacin) Vitamin B3 (niacin)Water-soluble B-vitamin for energy metabolism. The body can also make some niacin from the amino acid tryptophan.UK adult RI: 16 mg/day0.48mg0.48mg3%
- Vitamin B5 (pantothenic acid) Vitamin B5 (pantothenic acid)Water-soluble B-vitamin involved in coenzyme A, essential for energy metabolism and the synthesis of hormones, cholesterol, and red blood cells.UK adult RI: 6 mg/day0.73mg0.73mg12%
- Vitamin B6 Vitamin B6Water-soluble B-vitamin for amino acid metabolism and neurotransmitter synthesis.UK adult RI: 1.4 mg/day0.32mg0.32mg23%
- Folate FolateWater-soluble B-vitamin essential for DNA synthesis and cell division. Critical pre-conception and in early pregnancy to prevent neural tube defects.UK adult RI: 200 µg/day388µg388µg194%
- Vitamin B12 Vitamin B12Water-soluble B-vitamin essential for red blood cell formation and the nervous system. Only found naturally in animal foods, vegans need fortified foods or supplements.UK adult RI: 2.5 µg/day0µg0µg0%
- Vitamin A Vitamin AFat-soluble vitamin for vision, immune function, and skin. Measured in retinol activity equivalents (RAE) so plant and animal sources are comparable.UK adult RI: 800 µg/day0µg0µg0%
- Vitamin E Vitamin EFat-soluble antioxidant that protects cell membranes from oxidative damage. Nuts, seeds, and vegetable oils are the densest sources.UK adult RI: 12 mg/day0.21mg0.21mg2%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health, measured here in International Units (1 µg = 40 IU). The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 200 IU/day0IU0IU0%
- Vitamin D Vitamin DFat-soluble vitamin essential for calcium absorption and bone health. The skin also synthesises it from sunlight, so dietary intake matters most over winter.UK adult RI: 5 µg/day0µg0µg0%
- Vitamin K Vitamin KFat-soluble vitamin essential for blood clotting and bone metabolism. Concentrated in dark leafy greens.UK adult RI: 75 µg/day5.60µg5.60µg7%
Minerals
- Calcium CalciumMajor mineral for bone density, muscle contraction, and nerve signalling.UK adult RI: 800 mg/day240mg240mg30%
- Iron IronCarries oxygen in haemoglobin. Plant (non-heme) iron absorbs less efficiently than meat (heme) iron, pair with vitamin C to boost absorption.UK adult RI: 14 mg/day10.4mg10.4mg75%
- Magnesium MagnesiumCofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.UK adult RI: 375 mg/day190mg190mg51%
- Phosphorus PhosphorusMajor mineral for bones, energy storage (ATP), and cell membranes. Widespread in protein-rich foods.UK adult RI: 700 mg/day301mg301mg43%
- Potassium PotassiumElectrolyte mineral that counters sodium's effect on blood pressure. Concentrated in fruit, vegetables, beans, and dairy.UK adult RI: 2,000 mg/day1795mg1795mg90%
- Sodium SodiumMineral mostly consumed as salt (sodium chloride). Excess raises blood pressure in salt-sensitive people.UK adult RI: 2,400 mg/day16.0mg16.0mg1%
- Zinc ZincTrace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.UK adult RI: 10 mg/day3.67mg3.67mg37%
- Copper CopperTrace mineral involved in iron metabolism and connective tissue.UK adult RI: 1 mg/day0.98mg0.98mg98%
- Manganese ManganeseTrace mineral for bone formation and antioxidant enzymes.UK adult RI: 2 mg/day1.80mg1.80mg90%
- Selenium SeleniumTrace mineral that supports thyroid hormone metabolism and antioxidant defence. Brazil nuts are the densest source.UK adult RI: 55 µg/day12.8µg12.8µg23%
Other
Other
Composition and calculated figures
What 100 g is made of, by weight
- Water11.3 g
- Carbohydrate45.1 g
- Fibre15.2 g
- Protein23.4 g
- Fat0.9 g
- Other4.2 g
Calculated from this food's data, per 100 g
- Net carbs
- 45.1 g
- Carbohydrate minus fibre.
- Omega-6 to omega-3
- 1.2 to 1
- 0.2 g of omega-6 and 0.17 g of omega-3. Estimated from total 18:2 and 18:3 fats.
- Potassium to sodium
- 112 to 1
- 1795 mg of potassium and 16 mg of sodium, by weight.
- PRAL (acid load)
- −23.2 mEq
- Base-forming. Potential renal acid load, from protein, phosphorus, potassium, magnesium and calcium (Remer and Manz).
- Amino acid score
- 100%
- No essential amino acid falls short of the WHO adult pattern. Not adjusted for digestibility.
Beans, white, mature seeds, raw: key facts
Good source of
- How many calories are in Beans, white, mature seeds, raw?
- Beans, white, mature seeds, raw has 333 calories per 100 g.
- How much protein is in Beans, white, mature seeds, raw?
- Beans, white, mature seeds, raw provides 23.4 g of protein per 100 g.
- How many carbs are in Beans, white, mature seeds, raw?
- Beans, white, mature seeds, raw contains 60.3 g of carbohydrate per 100 g, including 15.2 g of fibre.
- How much fat is in Beans, white, mature seeds, raw?
- Beans, white, mature seeds, raw has 0.9 g of fat per 100 g.
Values shown for the selected serving and per 100 g. % RI follows the UK / EU Reference Intakes (Reg. 1169/2011) for adults and children 4 + years. Reference only, not medical or dietary advice (Terms & Conditions §3).