Calories in Beans, white, mature seeds, raw
Generic food Raw Beans and Legumes
Beans, white, mature seeds, raw contains 333 kcal per 100 g. A typical serving of 1 tbsp (12.6 g) provides about 42 kcal.
Roughly 70% of its calories come from carbohydrates, with 27% from protein and 2% 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 109% of the Daily Value for copper, 97% of the Daily Value for Folate (B9) and 78% of the Daily Value for manganese.
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 | 333 kcal | |
| Total fat ? | 0.85 g | 1% |
| Saturated fat ? | 0.22 g | 1% |
| Trans fat Z | 0 g | |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 16 mg | 0.7% |
| Total carbohydrates C | 60.3 g | 22% |
| Dietary fiber ? | 15.2 g | 54% |
| Total sugars I | 2.1 g | |
| Protein ? | 23.4 g | 47% |
| 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) ? | 0.44 mg | 36% |
| Riboflavin (B2) ? | 0.15 mg | 11% |
| Niacin (B3) ? | 0.48 mg | 3% |
| Pantothenic acid (B5) ? | 0.73 mg | 15% |
| Vitamin B6 ? | 0.32 mg | 19% |
| Folate (B9) C | 388 µg | 97% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 66.2 mg | 12% |
| Calcium ? | 240 mg | 18% |
| Iron ? | 10.4 mg | 58% |
| Magnesium ? | 190 mg | 45% |
| Phosphorus ? | 301 mg | 24% |
| Potassium ? | 1,795 mg | 38% |
| Zinc ? | 3.7 mg | 33% |
| Copper ? | 0.98 mg | 109% |
| Manganese ? | 1.8 mg | 78% |
| Selenium I | 12.8 µg | 23% |
% 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 27%
- Carbohydrates 70%
- 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
- Protein23.4 gin the top quarter of legumes and legume products (median 8.9 g)
- Fiber15.2 gin the top quarter of legumes and legume products (median 5.3 g)
- Sugars2.1 gbelow the median for legumes and legume products (median 2.2 g)
- Fat0.85 gbelow the median for legumes and legume products (median 1.4 g)
- Saturated fat0.22 gabove the median for legumes and legume products (median 0.21 g)
- Sodium16 mgbelow the median for legumes and legume products (median 41 mg)
- Protein per 100 kcal7 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)
| Monounsaturated fat ? | 0.074 g |
|---|---|
| Polyunsaturated fat ? | 0.36 g |
Amino acids (18)
| Tryptophan ? | 0.28 g |
|---|---|
| Threonine ? | 0.98 g |
| Isoleucine ? | 1 g |
| Leucine ? | 1.9 g |
| Lysine ? | 1.6 g |
| Methionine ? | 0.35 g |
| Cystine ? | 0.25 g |
| Phenylalanine ? | 1.3 g |
| Tyrosine ? | 0.66 g |
| Valine ? | 1.2 g |
| Arginine ? | 1.4 g |
| Histidine ? | 0.65 g |
| Alanine ? | 0.98 g |
| Aspartic acid ? | 2.8 g |
| Glutamic acid ? | 3.6 g |
| Glycine ? | 0.91 g |
| Proline ? | 0.99 g |
| Serine ? | 1.3 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.2 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 ? | 0.21 g |
| SFA 18:0 ? | 0.013 g |
| MUFA 18:1 ? | 0.074 g |
| PUFA 18:3 ? | 0.17 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)
| 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 |
Other components (11)
| Water ? | 11.3 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 4.2 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,393 kJ |
| Vitamin A, IU C | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 388 µg |
| 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 |
|---|---|---|---|---|
| Pigeon peas (red gram), mature seeds, raw Raw | 343 | 21.7 g | 62.8 g | 1.5 g |
| Mung beans, mature seeds, raw Raw | 347 | 23.9 g | 62.6 g | 1.2 g |
| Mungo beans, mature seeds, raw Raw | 341 | 25.2 g | 59 g | 1.6 g |
| Yardlong beans, mature seeds, raw Raw | 347 | 24.3 g | 61.9 g | 1.3 g |
| Lentils, raw Raw | 352 | 24.6 g | 63.4 g | 1.1 g |
| Cowpeas, catjang, mature seeds, raw Raw | 343 | 23.9 g | 59.6 g | 2.1 g |
| Lentils, pink or red, raw Raw | 358 | 23.9 g | 63.1 g | 2.2 g |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw Raw | 336 | 23.5 g | 60 g | 1.3 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 333 kcal. 1 tbsp (12.6 g): about 42 kcal. 1 cup (202 g): about 673 kcal.
Is raw beans high in protein?
Raw beans contains 23.4 g of protein per 100 g (47% of the 50 g Daily Value), or 2.9 g in 1 tbsp (12.6 g). About 27% of its calories come from protein. Compared with other legumes and legume products, that is among the highest quarter (median 8.9 g).
How many carbs are in raw beans?
Raw beans has 60.3 g of total carbohydrates per 100 g, including 15.2 g of fiber and 2.1 g of sugars.
How much fat is in raw beans?
Raw beans contains 0.85 g of fat per 100 g, of which 0.22 g is saturated (1% 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 (109% DV), Folate (B9) (97% DV), manganese (78% DV), iron (58% DV) and magnesium (45% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw beans?
100 g contains 16 mg of sodium, 0.7% of the 2,300 mg Daily Value.
Does beans have the same nutrition raw and cooked?
No. Per 100 g, beans, white, mature seeds, raw has 333 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 175202. 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.