Calories in Bønner, adzuki, frø, rå

Generic food Raw Bønner og bælgfrugter

Bønner, adzuki, frø, rå contains 329 kcal per 100 g. A typical serving of 1 kop (197 g) provides about 648 kcal.

Roughly 75 % of its calories come from carbohydrates, with 24 % from protein and 1 % from fat (estimated with general energy factors).

That is more energy than the typical item in bælgfrugter og ægprodukter on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 156 % of the Daily Value for Folat (B9), 122 % of the Daily Value for kobber and 75 % of the Daily Value for mangan.

These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

329kcal per 100 g
19,9 gprotein
62,9 gcarbohydrates
0,53 gfat
648kcal in 1 kop (197 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 329 kcal
Total fat ? 0,53 g 0,7 %
Saturated fat ? 0,19 g 1 %
Trans fat Z 0 g
Cholesterol ? 0 mg 0 %
Sodium ? 5 mg 0,2 %
Total carbohydrates C 62,9 g 23 %
Dietary fiber ? 12,7 g 45 %
Total sugars not reported
Protein ? 19,9 g 40 %
Vitamin A ? 1 µg0,1 %
Vitamin C ? 0 mg0 %
Vitamin D Z 0 µg0 %
Thiamin (B1) ? 0,46 mg38 %
Riboflavin (B2) ? 0,22 mg17 %
Niacin (B3) ? 2,6 mg16 %
Pantothensyre (B5) ? 1,5 mg29 %
Vitamin B6 ? 0,35 mg21 %
Folat (B9) C 622 µg156 %
Vitamin B12 ? 0 µg0 %
Calcium ? 66 mg5 %
Jern ? 5 mg28 %
Magnesium ? 127 mg30 %
Phosphor ? 381 mg30 %
Kalium ? 1.254 mg27 %
Zink ? 5 mg46 %
Kobber ? 1,1 mg122 %
Mangan ? 1,7 mg75 %
Selen I 3,1 µg6 %

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 24 %Carbohydrates: 75 %Fat: 1 %329kcal / 100 g
  • Protein 24 %
  • Carbohydrates 75 %
  • Fat 1 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Folat (B9)156 %Kobber122 %Mangan75 %Zink46 %Thiamin (B1)38 %Phosphor30 %Magnesium30 %Pantothensyre (B5)29 %Jern28 %Kalium27 %

Nutritional insights

  • Protein19,9 gabove the median for bælgfrugter og ægprodukter (median 8,9 g)
  • Fiber12,7 gin the top quarter of bælgfrugter og ægprodukter (median 5,3 g)
  • Fat0,53 gin the lowest quarter of bælgfrugter og ægprodukter (median 1,4 g)
  • Saturated fat0,19 gbelow the median for bælgfrugter og ægprodukter (median 0,21 g)
  • Sodium5 mgin the lowest quarter of bælgfrugter og ægprodukter (median 41 mg)
  • Protein per 100 kcal6 gprotein density, useful for comparing foods with different calorie levels
  • Water13,4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Engangsmættet fedt C0,05 g
Polyumættet fedt C0,11 g
Amino acids (18)
Tryptophan Formand ?0,19 g
Threonin ?0,67 g
Isoleucin ?0,79 g
Leucin ?1,7 g
Lysin ?1,5 g
Methionin ?0,21 g
Cystin ?0,18 g
Phenylalanin ?1,1 g
Tyrosin ?0,59 g
Valine ?1 g
Arginin ?1,3 g
Histidin ?0,52 g
Alanin ?1,2 g
Asparaginsyre ?2,4 g
Glutaminsyre ?3,1 g
Glycin ?0,76 g
Proline ?0,87 g
Serine ?0,98 g
Individual fatty acids (2)
Linolsyre (omega- 6, 18: 2) ?0,11 g
MUFA 18: 1 ?0,05 g
Carotenoids (2)
Retinol Z0 µg
D-vitamin (D2 + D3), internationale enheder Z0 IU
Sterols (1)
Phytosteroler ?76 mg
Other components (6)
Vand ?13,4 g
Aske ?3,3 g
Energi ?1.377 kJ
A-vitamin, IE ?17 IU
Folinsyre Z0 µg
Folat, mad ?622 µg

Other forms of Bønner

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Bønner, bagt, dåse, ingen tilsat salt Cooked 105 4,8 g 20,5 g 0,4 g
Bønner, nyrer, frø, spirede, kogt, kogt, drænet, uden salt Cooked 33 4,8 g 4,7 g 0,58 g
Bønner, flåde, frø, spirede, kogt, kogt, drænet, med salt Cooked 78 7,1 g 15 g 0,81 g
Bønner, pinto, umodne frø, frosset, kogt, kogt, drænet, med salt Cooked 162 9,3 g 30,9 g 0,48 g
Bønner, snap, grønne, dåse, ingen tilsat salt, faste stoffer og væsker Canned 15 0,8 g 3,5 g 0,1 g
Bønner, snap, gul, dåse, almindelig pakning, faste stoffer og væsker Canned 15 0,8 g 3,5 g 0,1 g
Bønner, snap, gul, dåse, ingen tilsat salt, faste stoffer og væsker Canned 15 0,8 g 3,5 g 0,1 g
Bønner, snap, grønne, dåse, ingen tilsat salt, drænede faste stoffer Canned 22 1,1 g 4,3 g 0,46 g
Bønner, fapa, i kapsel, rå Raw 88 7,9 g 17,6 g 0,73 g
Bønner, chili, grill, ranch style, kogt Cooked 97 5 g 16,9 g 1 g
Bønner, flåde, frø, spirede, rå Raw 67 6,2 g 13,1 g 0,7 g
Bønner, flåde, frø, spirede, kogt, kogt, drænet, uden salt Cooked 78 7,1 g 15 g 0,81 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Ærter (med bælg), frø, rå Raw 343 21,7 g 62,8 g 1,5 g
Abrikoser, frø, rå Raw 347 24,3 g 61,9 g 1,3 g
Linser, lyserød eller rød, rå Raw 358 23,9 g 63,1 g 2,2 g
Ærter (med bælg), catjang, frø, rå Raw 343 23,9 g 59,6 g 2,1 g
Linser, rå Raw 352 24,6 g 63,4 g 1,1 g
Ærter (med bælg), almindelig (blackeyes, crowder, mod syd), frø, rå Raw 336 23,5 g 60 g 1,3 g
Muskatblomme, frø, rå Raw 347 23,9 g 62,6 g 1,2 g
Bønner (med bælg), frø, rå Raw 341 25,2 g 59 g 1,6 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in raw bønner?

100 g of raw bønner has 329 kcal. 1 kop (197 g): about 648 kcal.

Is raw bønner high in protein?

Raw bønner contains 19,9 g of protein per 100 g (40 % of the 50 g Daily Value), or 39,1 g in 1 kop (197 g). About 24 % of its calories come from protein. Compared with other bælgfrugter og ægprodukter, that is above the median (median 8,9 g).

How many carbs are in raw bønner?

Raw bønner has 62,9 g of total carbohydrates per 100 g, including 12,7 g of fiber.

How much fat is in raw bønner?

Raw bønner contains 0,53 g of fat per 100 g, of which 0,19 g is saturated (1 % of the Daily Value).

What vitamins and minerals does raw bønner contain?

Per 100 g, the most notable amounts relative to the Daily Value are Folat (B9) (156 % DV), kobber (122 % DV), mangan (75 % DV), zink (46 % DV) and Thiamin (B1) (38 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw bønner?

100 g contains 5 mg of sodium, 0,2 % of the 2,300 mg Daily Value.

Does bønner have the same nutrition raw and cooked?

No. Per 100 g, bønner, adzuki, frø, rå has 329 kcal, while bønner, bagt, dåse, ingen tilsat salt has 105 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 173727. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.