Calories in Beans, navy, mature seeds, raw
Generic food Raw Beans and Legumes
Beans, navy, mature seeds, raw contains 337 kcal per 100 g. A typical serving of 1 cup (208 g) provides about 701 kcal.
Roughly 70% of its calories come from carbohydrates, with 26% from protein and 4% from fat (estimated with general energy factors).
That is more energy than the typical item in legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.
100 g provides 93% of the Daily Value for copper, 91% of the Daily Value for Folate (B9) and 65% 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 | 337 kcal | |
| Total fat C | 1.5 g | 2% |
| Saturated fat C | 0.17 g | 0.9% |
| Trans fat C | 0 g | |
| Sodium C | 5 mg | 0.2% |
| Total carbohydrates C | 60.8 g | 22% |
| Dietary fiber I | 15.3 g | 55% |
| Total sugars M | 3.9 g | |
| Protein ? | 22.3 g | 45% |
| Vitamin A C | 0 µg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E M | 0.02 mg | 0.1% |
| Vitamin K M | 2.5 µg | 2% |
| Thiamin (B1) C | 0.78 mg | 65% |
| Riboflavin (B2) C | 0.16 mg | 13% |
| Niacin (B3) C | 2.2 mg | 14% |
| Pantothenic acid (B5) C | 0.74 mg | 15% |
| Vitamin B6 C | 0.43 mg | 25% |
| Folate (B9) C | 364 µg | 91% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline ? | 87.4 mg | 16% |
| Calcium C | 147 mg | 11% |
| Iron C | 5.5 mg | 31% |
| Magnesium C | 175 mg | 42% |
| Phosphorus C | 407 mg | 33% |
| Potassium C | 1,185 mg | 25% |
| Zinc C | 3.7 mg | 33% |
| Copper C | 0.83 mg | 93% |
| Manganese C | 1.4 mg | 62% |
| Selenium M | 11 µg | 20% |
% 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 26%
- Carbohydrates 70%
- Fat 4%
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
- Protein22.3 gabove the median for legumes and legume products (median 8.9 g)
- Fiber15.3 gin the top quarter of legumes and legume products (median 5.3 g)
- Sugars3.9 gabove the median for legumes and legume products (median 2.2 g)
- Fat1.5 gabove the median for legumes and legume products (median 1.4 g)
- Saturated fat0.17 gbelow the median for legumes and legume products (median 0.21 g)
- Sodium5 mgin the lowest quarter of legumes and legume products (median 41 mg)
- Protein per 100 kcal6.6 gprotein density, useful for comparing foods with different calorie levels
- Water12.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.13 g |
|---|---|
| Polyunsaturated fat C | 0.87 g |
Sugars and starch (7)
| Starch M | 32.9 g |
|---|---|
| Sucrose M | 3.3 g |
| Glucose M | 0.21 g |
| Fructose M | 0 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0.34 g |
Amino acids (19)
| Tryptophan C | 0.25 g |
|---|---|
| Threonine C | 0.71 g |
| Isoleucine C | 0.95 g |
| Leucine C | 1.7 g |
| Lysine C | 1.3 g |
| Methionine C | 0.27 g |
| Cystine C | 0.19 g |
| Phenylalanine C | 1.2 g |
| Tyrosine C | 0.48 g |
| Valine C | 1.2 g |
| Arginine C | 1 g |
| Histidine C | 0.51 g |
| Alanine C | 0.91 g |
| Aspartic acid C | 2.6 g |
| Glutamic acid C | 3.1 g |
| Glycine C | 0.8 g |
| Proline C | 1.1 g |
| Serine C | 1.2 g |
| Hydroxyproline M | 0 g |
Individual fatty acids (33)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.54 g |
| Linoleic acid (omega-6, 18:2) M | 0.34 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0.002 g |
| SFA 16:0 M | 0.14 g |
| SFA 18:0 M | 0.023 g |
| SFA 20:0 M | 0.006 g |
| MUFA 18:1 ? | 0.12 g |
| PUFA 18:3 ? | 0.54 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0.002 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0.008 g |
| SFA 15:0 M | 0.001 g |
| SFA 17:0 M | 0.002 g |
| SFA 24:0 M | 0 g |
| TFA 18:1 t M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 18:1 c M | 0.12 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| Fatty acids, total trans-monoenoic C | 0 g |
| SFA 13:0 M | 0 g |
| MUFA 15:1 M | 0 g |
Carotenoids (14)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
| Tocopherol, beta M | 0 mg |
| Tocopherol, gamma M | 2 mg |
| Tocopherol, delta M | 0.17 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (13)
| Water C | 12.1 g |
|---|---|
| Alcohol I | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 3.3 g |
| Theobromine Z | 0 mg |
| Energy C | 1,411 kJ |
| Vitamin A, IU C | 0 IU |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folic acid Z | 0 µg |
| Folate, food C | 364 µg |
| Betaine M | 0.1 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Beans
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 |
|---|---|---|---|---|
| Mung beans, mature seeds, raw Raw | 347 | 23.9 g | 62.6 g | 1.2 g |
| Pigeon peas (red gram), mature seeds, raw Raw | 343 | 21.7 g | 62.8 g | 1.5 g |
| Mungo beans, mature seeds, raw Raw | 341 | 25.2 g | 59 g | 1.6 g |
| Lima beans, large, mature seeds, raw Raw | 338 | 21.5 g | 63.4 g | 0.69 g |
| Lentils, raw Raw | 352 | 24.6 g | 63.4 g | 1.1 g |
| Yardlong beans, mature seeds, raw Raw | 347 | 24.3 g | 61.9 g | 1.3 g |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Raw | 336 | 23.5 g | 60 g | 1.3 g |
| Lentils, pink or red, raw Raw | 358 | 23.9 g | 63.1 g | 2.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw beans?
100 g of raw beans has 337 kcal. 1 cup (208 g): about 701 kcal.
Is raw beans high in protein?
Raw beans contains 22.3 g of protein per 100 g (45% of the 50 g Daily Value), or 46.4 g in 1 cup (208 g). About 26% of its calories come from protein. Compared with other legumes and legume products, that is above the median (median 8.9 g).
How many carbs are in raw beans?
Raw beans has 60.8 g of total carbohydrates per 100 g, including 15.3 g of fiber and 3.9 g of sugars.
How much fat is in raw beans?
Raw beans contains 1.5 g of fat per 100 g, of which 0.17 g is saturated (0.9% of the Daily Value).
What vitamins and minerals does raw beans contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (93% DV), Folate (B9) (91% DV), Thiamin (B1) (65% DV), manganese (62% DV) and magnesium (42% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw beans?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does beans have the same nutrition raw and cooked?
No. Per 100 g, beans, navy, mature seeds, raw has 337 kcal, while beans, baked, canned, no salt added 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 April 1, 2019. FoodFactly last checked it on November 6, 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 173745. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.