Calories in Bønner, art af sumpskildpadde, frø, rå

Generic food Raw Bønner og bælgfrugter

Bønner, art af sumpskildpadde, frø, rå contains 339 kcal per 100 g. A typical serving of 1 kop (184 g) provides about 624 kcal.

Roughly 73 % of its calories come from carbohydrates, with 25 % from protein and 2 % 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 111 % of the Daily Value for kobber, 111 % of the Daily Value for Folat (B9) and 75 % of the Daily Value for Thiamin (B1).

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.

339kcal per 100 g

21,3 gprotein

63,3 gcarbohydrates

0,9 gfat

624kcal in 1 kop (184 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	339 kcal
Total fat ?	0,9 g	1 %
Saturated fat ?	0,23 g	1 %
Trans fat Z	0 g
Cholesterol ?	0 mg	0 %
Sodium ?	9 mg	0,4 %
Total carbohydrates C	63,3 g	23 %
Dietary fiber I	15,5 g	55 %
Total sugars I	2,1 g
Protein ?	21,3 g	43 %
Vitamin A C	0 µg	0 %
Vitamin C ?	0 mg	0 %
Vitamin D Z	0 µg	0 %
Vitamin E I	0,21 mg	1 %
Vitamin K I	5,6 µg	5 %
Thiamin (B1) ?	0,9 mg	75 %
Riboflavin (B2) ?	0,19 mg	15 %
Niacin (B3) ?	2 mg	12 %
Pantothensyre (B5) ?	0,9 mg	18 %
Vitamin B6 ?	0,29 mg	17 %
Folat (B9) C	444 µg	111 %
Vitamin B12 ?	0 µg	0 %
Calcium ?	160 mg	12 %
Jern ?	8,7 mg	48 %
Magnesium ?	160 mg	38 %
Phosphor ?	440 mg	35 %
Kalium ?	1.500 mg	32 %
Zink ?	2,2 mg	20 %
Kobber ?	1 mg	111 %
Mangan ?	1 mg	43 %
Selen I	3,2 µg	6 %

% 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 25 %
Carbohydrates 73 %
Fat 2 %

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

Nutritional insights

Protein21,3 gabove the median for bælgfrugter og ægprodukter (median 8,9 g)
Fiber15,5 gin the top quarter of bælgfrugter og ægprodukter (median 5,3 g)
Sugars2,1 gbelow the median for bælgfrugter og ægprodukter (median 2,2 g)
Fat0,9 gbelow the median for bælgfrugter og ægprodukter (median 1,4 g)
Saturated fat0,23 gabove the median for bælgfrugter og ægprodukter (median 0,21 g)
Sodium9 mgin the lowest quarter of bælgfrugter og ægprodukter (median 41 mg)
Protein per 100 kcal6,3 gprotein density, useful for comparing foods with different calorie levels
Water11 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Engangsmættet fedt ?	0,078 g
Polyumættet fedt ?	0,39 g

Amino acids (18)

Tryptophan Formand ?	0,25 g
Threonin ?	0,89 g
Isoleucin ?	0,94 g
Leucin ?	1,7 g
Lysin ?	1,5 g
Methionin ?	0,32 g
Cystin ?	0,23 g
Phenylalanin ?	1,1 g
Tyrosin ?	0,6 g
Valine ?	1,1 g
Arginin ?	1,3 g
Histidin ?	0,59 g
Alanin ?	0,89 g
Asparaginsyre ?	2,6 g
Glutaminsyre ?	3,2 g
Glycin ?	0,83 g
Proline ?	0,9 g
Serine ?	1,2 g

Individual fatty acids (19)

EPA (omega-3, 20: 5 n-3) I	0 g
DHA (omega-3, 22: 6 n-3) I	0 g
Linolsyre (omega- 6, 18: 2) ?	0,21 g
SFA 4: 0 I	0 g
SFA 6: 0 I	0 g
SFA 8: 0 I	0 g
SFA 10: 0 I	0 g
SFA 12: 0 I	0 g
SFA 14: 0 ?	0,001 g
SFA 16: 0 ?	0,22 g
SFA 18: 0 ?	0,014 g
MUFA 18: 1 ?	0,078 g
PUFA 18: 3 ?	0,18 g
PUFA 20: 4 I	0 g
MUFA 16: 1 I	0 g
PUFA 18: 4 I	0 g
MUFA 20: 1 I	0 g
MUFA 22: 1 I	0 g
PUFA 22: 5 n-3 (DPA) I	0 g

Carotenoids (7)

Betacaroten I	0 µg
Lycopen I	0 µg
Lutein + zeaxanthin I	0 µg
Retinol Z	0 µg
Caroten, alfa I	0 µg
D-vitamin (D2 + D3), internationale enheder Z	0 IU
Cryptoxanthin, beta I	0 µg

Other components (9)

Vand ?	11 g
Alkohol I	0 g
Koffein Z	0 mg
Aske ?	3,6 g
Theobromin Z	0 mg
Energi C	1.417 kJ
A-vitamin, IE ?	17 IU
Folinsyre Z	0 µg
Folat, mad ?	444 µg

Other forms of Bønner

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

Food	Calories	Protein	Carbs	Fat
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

Food	Calories	Protein	Carbs	Fat
Ærter (med bælg), frø, rå Raw	343	21,7 g	62,8 g	1,5 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
Abrikoser, frø, rå Raw	347	24,3 g	61,9 g	1,3 g
Limabønner, stor, frø, rå Raw	338	21,5 g	63,4 g	0,69 g
Linser, lyserød eller rød, rå Raw	358	23,9 g	63,1 g	2,2 g
Linser, rå Raw	352	24,6 g	63,4 g	1,1 g
Ærter (med bælg), catjang, frø, rå Raw	343	23,9 g	59,6 g	2,1 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 339 kcal. 1 kop (184 g): about 624 kcal.

Is raw bønner high in protein?

Raw bønner contains 21,3 g of protein per 100 g (43 % of the 50 g Daily Value), or 39,1 g in 1 kop (184 g). About 25 % 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 63,3 g of total carbohydrates per 100 g, including 15,5 g of fiber and 2,1 g of sugars.

How much fat is in raw bønner?

Raw bønner contains 0,9 g of fat per 100 g, of which 0,23 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 kobber (111 % DV), Folat (B9) (111 % DV), Thiamin (B1) (75 % DV), jern (48 % DV) and mangan (43 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw bønner?

100 g contains 9 mg of sodium, 0,4 % of the 2,300 mg Daily Value.

Does bønner have the same nutrition raw and cooked?

No. Per 100 g, bønner, art af sumpskildpadde, frø, rå has 339 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 175186. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.

Last updated: 6. november 2026. Data quality score: 100/100 (how it is calculated).

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