Calories in Bønner, pinto, frø, rå
Generic food Raw Bønner og bælgfrugter
Bønner, pinto, frø, rå contains 347 kcal per 100 g. A typical serving of 1 tbsp (12 g) provides about 42 kcal.
Roughly 72 % of its calories come from carbohydrates, with 25 % from protein and 3 % 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 131 % of the Daily Value for Folat (B9), 99 % of the Daily Value for kobber and 59 % 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.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 347 kcal | |
| Total fat C | 1,2 g | 2 % |
| Saturated fat C | 0,24 g | 1 % |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0 % |
| Sodium C | 12 mg | 0,5 % |
| Total carbohydrates C | 62,6 g | 23 % |
| Dietary fiber M | 15,5 g | 55 % |
| Total sugars ? | 2,1 g | |
| Protein C | 21,4 g | 43 % |
| Vitamin A ? | 0 µg | 0 % |
| Vitamin C M | 6,3 mg | 7 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E C | 0,21 mg | 1 % |
| Vitamin K M | 5,6 µg | 5 % |
| Thiamin (B1) C | 0,71 mg | 59 % |
| Riboflavin (B2) C | 0,21 mg | 16 % |
| Niacin (B3) C | 1,2 mg | 7 % |
| Pantothensyre (B5) C | 0,79 mg | 16 % |
| Vitamin B6 C | 0,47 mg | 28 % |
| Folat (B9) C | 525 µg | 131 % |
| Vitamin B12 ? | 0 µg | 0 % |
| Cholin ? | 66,2 mg | 12 % |
| Calcium C | 113 mg | 9 % |
| Jern C | 5,1 mg | 28 % |
| Magnesium C | 176 mg | 42 % |
| Phosphor C | 411 mg | 33 % |
| Kalium C | 1.393 mg | 30 % |
| Zink C | 2,3 mg | 21 % |
| Kobber C | 0,89 mg | 99 % |
| Mangan C | 1,1 mg | 50 % |
| Selen M | 27,9 µg | 51 % |
% 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 72 %
- Fat 3 %
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
- Protein21,4 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)
- Fat1,2 gbelow the median for bælgfrugter og ægprodukter (median 1,4 g)
- Saturated fat0,24 gabove the median for bælgfrugter og ægprodukter (median 0,21 g)
- Sodium12 mgbelow the median for bælgfrugter og ægprodukter (median 41 mg)
- Protein per 100 kcal6,2 gprotein density, useful for comparing foods with different calorie levels
- Water11,3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt C | 0,23 g |
|---|---|
| Polyumættet fedt C | 0,41 g |
Sugars and starch (7)
| Stivelse M | 34,2 g |
|---|---|
| Saccharose M | 2 g |
| Glucose M | 0,13 g |
| Fruktose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose Z | 0 g |
Amino acids (18)
| Tryptophan Formand C | 0,24 g |
|---|---|
| Threonin C | 0,81 g |
| Isoleucin C | 0,87 g |
| Leucin C | 1,6 g |
| Lysin C | 1,4 g |
| Methionin C | 0,26 g |
| Cystin C | 0,19 g |
| Phenylalanin C | 1,1 g |
| Tyrosin C | 0,43 g |
| Valine C | 1 g |
| Arginin C | 1,1 g |
| Histidin C | 0,56 g |
| Alanin C | 0,87 g |
| Asparaginsyre C | 2,3 g |
| Glutaminsyre C | 3 g |
| Glycin C | 0,8 g |
| Proline C | 1,1 g |
| Serine C | 1,2 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) ? | 0 g |
| Linolsyre (omega- 6, 18: 2) ? | 0,17 g |
| SFA 4: 0 ? | 0 g |
| SFA 6: 0 ? | 0 g |
| SFA 8: 0 ? | 0 g |
| SFA 10: 0 ? | 0 g |
| SFA 12: 0 ? | 0 g |
| SFA 14: 0 ? | 0,001 g |
| SFA 16: 0 ? | 0,23 g |
| SFA 18: 0 ? | 0,005 g |
| MUFA 18: 1 ? | 0,23 g |
| PUFA 18: 3 ? | 0,24 g |
| PUFA 20: 4 ? | 0 g |
| MUFA 16: 1 ? | 0 g |
| PUFA 18: 4 ? | 0 g |
| MUFA 20: 1 ? | 0 g |
| MUFA 22: 1 ? | 0 g |
| PUFA 22: 5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Betacaroten M | 0 µg |
|---|---|
| Lycopen M | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Caroten, alfa M | 0 µg |
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
| Cryptoxanthin, beta M | 0 µg |
Other components (13)
| Vand C | 11,3 g |
|---|---|
| Alkohol ? | 0 g |
| Koffein Z | 0 mg |
| Aske C | 3,5 g |
| Theobromin Z | 0 mg |
| Energi C | 1.452 kJ |
| A-vitamin, IE ? | 0 IU |
| Vitamin K (Dihydrophylloquinon) M | 0 µg |
| Folinsyre Z | 0 µg |
| Folat, mad M | 525 µg |
| Betain M | 0,4 mg |
| Vitamin E, tilsat Z | 0 mg |
| B12-vitamin, tilsat Z | 0 µg |
Other forms of Bønner
Raw, cooked, dried and processed versions are separate records with their own measured values.
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 |
| 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 |
| Limabønner, stor, frø, rå Raw | 338 | 21,5 g | 63,4 g | 0,69 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 347 kcal. 1 tbsp (12 g): about 42 kcal. 1 kop (193 g): about 670 kcal.
Is raw bønner high in protein?
Raw bønner contains 21,4 g of protein per 100 g (43 % of the 50 g Daily Value), or 2,6 g in 1 tbsp (12 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 62,6 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 1,2 g of fat per 100 g, of which 0,24 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) (131 % DV), kobber (99 % DV), Thiamin (B1) (59 % DV), selen (51 % DV) and mangan (50 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw bønner?
100 g contains 12 mg of sodium, 0,5 % of the 2,300 mg Daily Value.
Does bønner have the same nutrition raw and cooked?
No. Per 100 g, bønner, pinto, frø, rå has 347 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 175199. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.
Last updated: . Source description: "Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)". Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.