Calories in Beans, great northern, mature seeds, raw

Generic food Raw Beans and Legumes

Beans, great northern, mature seeds, raw contains 339 kcal per 100 g. A typical serving of 1 cup (183 g) provides about 620 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 legumes and legume products on FoodFactly, where the median is 127 kcal per 100 g across 312 foods.

100 g provides 121% of the Daily Value for Folate (B9), 93% of the Daily Value for copper and 62% 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.

339kcal per 100 g

21.9 gprotein

62.4 gcarbohydrates

1.1 gfat

620kcal in 1 cup (183 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	339 kcal
Total fat ?	1.1 g	1%
Saturated fat ?	0.36 g	2%
Trans fat Z	0 g
Cholesterol ?	0 mg	0%
Sodium ?	14 mg	0.6%
Total carbohydrates C	62.4 g	23%
Dietary fiber ?	20.2 g	72%
Total sugars I	2.3 g
Protein ?	21.9 g	44%
Vitamin A C	0 µg	0%
Vitamin C ?	5.3 mg	6%
Vitamin D Z	0 µg	0%
Vitamin E I	0.22 mg	1%
Vitamin K I	6 µg	5%
Thiamin (B1) ?	0.65 mg	54%
Riboflavin (B2) ?	0.24 mg	18%
Niacin (B3) ?	2 mg	12%
Pantothenic acid (B5) ?	1.1 mg	22%
Vitamin B6 ?	0.45 mg	26%
Folate (B9) C	482 µg	121%
Vitamin B12 ?	0 µg	0%
Calcium ?	175 mg	13%
Iron ?	5.5 mg	30%
Magnesium ?	189 mg	45%
Phosphorus ?	447 mg	36%
Potassium ?	1,387 mg	30%
Zinc ?	2.3 mg	21%
Copper ?	0.84 mg	93%
Manganese ?	1.4 mg	62%
Selenium M	12.9 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 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

Protein21.9 gabove the median for legumes and legume products (median 8.9 g)
Fiber20.2 gin the top quarter of legumes and legume products (median 5.3 g)
Sugars2.3 gabove the median for legumes and legume products (median 2.2 g)
Fat1.1 gbelow the median for legumes and legume products (median 1.4 g)
Saturated fat0.36 gabove the median for legumes and legume products (median 0.21 g)
Sodium14 mgbelow the median for legumes and legume products (median 41 mg)
Protein per 100 kcal6.4 gprotein density, useful for comparing foods with different calorie levels
Water10.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	0.053 g
Polyunsaturated fat ?	0.48 g

Amino acids (18)

Tryptophan ?	0.26 g
Threonine ?	0.92 g
Isoleucine ?	0.97 g
Leucine ?	1.7 g
Lysine ?	1.5 g
Methionine ?	0.33 g
Cystine ?	0.24 g
Phenylalanine ?	1.2 g
Tyrosine ?	0.62 g
Valine ?	1.1 g
Arginine ?	1.4 g
Histidine ?	0.61 g
Alanine ?	0.92 g
Aspartic acid ?	2.6 g
Glutamic acid ?	3.3 g
Glycine ?	0.85 g
Proline ?	0.93 g
Serine ?	1.2 g

Individual fatty acids (18)

EPA (omega-3, 20:5 n-3) I	0 g
DHA (omega-3, 22:6 n-3) I	0 g
Linoleic acid (omega-6, 18:2) ?	0.26 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 16:0 ?	0.34 g
SFA 18:0 ?	0.021 g
MUFA 18:1 ?	0.053 g
PUFA 18:3 ?	0.21 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)

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 (9)

Water ?	10.7 g
Alcohol I	0 g
Caffeine Z	0 mg
Ash ?	3.9 g
Theobromine Z	0 mg
Energy C	1,419 kJ
Vitamin A, IU C	0 IU
Folic acid Z	0 µg
Folate, food ?	482 µg

Other forms of Beans

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

Food	Calories	Protein	Carbs	Fat
Beans, baked, canned, no salt added Cooked	105	4.8 g	20.5 g	0.4 g
Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt Cooked	33	4.8 g	4.7 g	0.58 g
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt Cooked	78	7.1 g	15 g	0.81 g
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt Cooked	162	9.3 g	30.9 g	0.48 g
Beans, snap, green, canned, no salt added, solids and liquids Canned	15	0.8 g	3.5 g	0.1 g
Beans, snap, yellow, canned, regular pack, solids and liquids Canned	15	0.8 g	3.5 g	0.1 g
Beans, snap, yellow, canned, no salt added, solids and liquids Canned	15	0.8 g	3.5 g	0.1 g
Beans, snap, green, canned, no salt added, drained solids Canned	22	1.1 g	4.3 g	0.46 g
Beans, fava, in pod, raw Raw	88	7.9 g	17.6 g	0.73 g
Beans, chili, barbecue, ranch style, cooked Cooked	97	5 g	16.9 g	1 g
Beans, navy, mature seeds, sprouted, raw Raw	67	6.2 g	13.1 g	0.7 g
Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without 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
Peas, green, split, mature seeds, raw Raw	364	23.1 g	61.6 g	3.9 g
Mungo beans, mature seeds, raw Raw	341	25.2 g	59 g	1.6 g
Lima beans, thin seeded (baby), mature seeds, raw Raw	335	20.6 g	62.8 g	0.93 g
Lima beans, large, mature seeds, raw Raw	338	21.5 g	63.4 g	0.69 g
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
Hyacinth beans, mature seeds, raw Raw	344	23.9 g	60.7 g	1.7 g
Broadbeans (fava beans), mature seeds, raw Raw	341	26.1 g	58.3 g	1.5 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 339 kcal. 1 cup (183 g): about 620 kcal.

Is raw beans high in protein?

Raw beans contains 21.9 g of protein per 100 g (44% of the 50 g Daily Value), or 40 g in 1 cup (183 g). About 25% 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 62.4 g of total carbohydrates per 100 g, including 20.2 g of fiber and 2.3 g of sugars.

How much fat is in raw beans?

Raw beans contains 1.1 g of fat per 100 g, of which 0.36 g is saturated (2% 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 Folate (B9) (121% DV), copper (93% DV), manganese (62% DV), Thiamin (B1) (54% 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 14 mg of sodium, 0.6% of the 2,300 mg Daily Value.

Does beans have the same nutrition raw and cooked?

No. Per 100 g, beans, great northern, mature seeds, raw has 339 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 175190. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Source description: "Beans, great northern, 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.