Calories in Bønner, flåde, frø, spirede, rå

Generic food Raw Grønsager

Bønner, flåde, frø, spirede, rå contains 67 kcal per 100 g. A typical serving of 1 kop (104 g) provides about 70 kcal.

Roughly 63 % of its calories come from carbohydrates, with 30 % from protein and 8 % from fat (estimated with general energy factors).

That is more energy than the typical item in grøntsager og grøntsagsprodukter on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 40 % of the Daily Value for kobber, 33 % of the Daily Value for Folat (B9) and 33 % 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.

67kcal per 100 g
6,2 gprotein
13,1 gcarbohydrates
0,7 gfat
70kcal in 1 kop (104 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 67 kcal
Total fat ? 0,7 g 0,9 %
Saturated fat ? 0,085 g 0,4 %
Trans fat Z 0 g
Cholesterol Z 0 mg 0 %
Sodium ? 13 mg 0,6 %
Total carbohydrates C 13,1 g 5 %
Dietary fiber not reported
Total sugars not reported
Protein ? 6,2 g 12 %
Vitamin A ? 0 µg0 %
Vitamin C ? 18,8 mg21 %
Vitamin D Z 0 µg0 %
Thiamin (B1) ? 0,39 mg33 %
Riboflavin (B2) ? 0,22 mg17 %
Niacin (B3) ? 1,2 mg8 %
Pantothensyre (B5) ? 0,83 mg17 %
Vitamin B6 ? 0,19 mg11 %
Folat (B9) C 132 µg33 %
Vitamin B12 Z 0 µg0 %
Calcium ? 15 mg1 %
Jern ? 1,9 mg11 %
Magnesium ? 101 mg24 %
Phosphor ? 100 mg8 %
Kalium ? 307 mg7 %
Zink ? 0,89 mg8 %
Kobber ? 0,36 mg40 %
Mangan ? 0,41 mg18 %
Selen C 0,6 µg1 %

% 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: 30 %Carbohydrates: 63 %Fat: 8 %67kcal / 100 g
  • Protein 30 %
  • Carbohydrates 63 %
  • Fat 8 %

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

Kobber40 %Folat (B9)33 %Thiamin (B1)33 %Magnesium24 %Vitamin C21 %Mangan18 %Riboflavin (B2)17 %Pantothensyre (B5)17 %Vitamin B611 %Jern11 %

Nutritional insights

  • Protein6,2 gin the top quarter of grøntsager og grøntsagsprodukter (median 2 g)
  • Fat0,7 gin the top quarter of grøntsager og grøntsagsprodukter (median 0,3 g)
  • Saturated fat0,085 gabove the median for grøntsager og grøntsagsprodukter (median 0,052 g)
  • Sodium13 mgbelow the median for grøntsager og grøntsagsprodukter (median 36 mg)
  • Protein per 100 kcal9,2 gprotein density, useful for comparing foods with different calorie levels
  • Water79,2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Engangsmættet fedt ?0,052 g
Polyumættet fedt ?0,41 g
Amino acids (18)
Tryptophan Formand ?0,064 g
Threonin ?0,26 g
Isoleucin ?0,27 g
Leucin ?0,44 g
Lysin ?0,35 g
Methionin ?0,064 g
Cystin ?0,07 g
Phenylalanin ?0,31 g
Tyrosin ?0,21 g
Valine ?0,32 g
Arginin ?0,34 g
Histidin ?0,17 g
Alanin ?0,26 g
Asparaginsyre ?0,8 g
Glutaminsyre ?0,75 g
Glycin ?0,21 g
Proline ?0,25 g
Serine ?0,33 g
Individual fatty acids (5)
Linolsyre (omega- 6, 18: 2) ?0,15 g
SFA 16: 0 ?0,076 g
SFA 18: 0 ?0,009 g
MUFA 18: 1 ?0,052 g
PUFA 18: 3 ?0,26 g
Carotenoids (2)
Retinol Z0 µg
D-vitamin (D2 + D3), internationale enheder Z0 IU
Other components (6)
Vand ?79,2 g
Aske ?0,95 g
Energi ?280 kJ
A-vitamin, IE ?4 IU
Folinsyre Z0 µg
Folat, mad ?132 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, kogt, kogt, drænet, uden salt Cooked 78 7,1 g 15 g 0,81 g
Bønner, snap, grønne, kogt, kogt, drænet, uden salt Cooked 35 1,9 g 7,9 g 0,28 g

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

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Blade af vingede bønner, rå Raw 74 5,9 g 14,1 g 1,1 g
Arrowroot, rå Raw 65 4,2 g 13,4 g 0,2 g
Tang, wakam, rå Raw 45 3 g 9,1 g 0,64 g
Arrowhead, rå Raw 99 5,3 g 20,2 g 0,29 g
Tang, rå Raw 41 3,5 g 7,9 g 0,49 g
Bønner (med bælg), rå Raw 47 2,8 g 8,4 g 0,4 g
Jute, petherb, rå Raw 34 4,7 g 5,8 g 0,25 g
Tang, laver, rå Raw 35 5,8 g 5,1 g 0,28 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 67 kcal. 1 kop (104 g): about 70 kcal.

How much protein is in raw bønner?

Raw bønner contains 6,2 g of protein per 100 g (12 % of the 50 g Daily Value), or 6,4 g in 1 kop (104 g). About 30 % of its calories come from protein. Compared with other grøntsager og grøntsagsprodukter, that is among the highest quarter (median 2 g).

How many carbs are in raw bønner?

Raw bønner has 13,1 g of total carbohydrates per 100 g.

How much fat is in raw bønner?

Raw bønner contains 0,7 g of fat per 100 g, of which 0,085 g is saturated (0,4 % 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 (40 % DV), Folat (B9) (33 % DV), Thiamin (B1) (33 % DV), magnesium (24 % DV) and Vitamin C (21 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw bønner?

100 g contains 13 mg of sodium, 0,6 % of the 2,300 mg Daily Value.

Does bønner have the same nutrition raw and cooked?

No. Per 100 g, bønner, flåde, frø, spirede, rå has 67 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 169139. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.

Last updated: . Data quality score: 90/100 (how it is calculated).

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