Calories in Beans, navy, mature seeds, sprouted, raw

Generic food Raw Vegetables

Beans, navy, mature seeds, sprouted, raw contains 67 kcal per 100 g. A typical serving of 1 cup (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 vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 40% of the Daily Value for copper, 33% of the Daily Value for Folate (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 cup (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%
Pantothenic acid (B5) ? 0.83 mg17%
Vitamin B6 ? 0.19 mg11%
Folate (B9) C 132 µg33%
Vitamin B12 Z 0 µg0%
Calcium ? 15 mg1%
Iron ? 1.9 mg11%
Magnesium ? 101 mg24%
Phosphorus ? 100 mg8%
Potassium ? 307 mg7%
Zinc ? 0.89 mg8%
Copper ? 0.36 mg40%
Manganese ? 0.41 mg18%
Selenium 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

Copper40%Folate (B9)33%Thiamin (B1)33%Magnesium24%Vitamin C21%Manganese18%Riboflavin (B2)17%Pantothenic acid (B5)17%Vitamin B611%Iron11%

Nutritional insights

  • Protein6.2 gin the top quarter of vegetables and vegetable products (median 2 g)
  • Fat0.7 gin the top quarter of vegetables and vegetable products (median 0.3 g)
  • Saturated fat0.085 gabove the median for vegetables and vegetable products (median 0.052 g)
  • Sodium13 mgbelow the median for vegetables and vegetable products (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)
Monounsaturated fat ?0.052 g
Polyunsaturated fat ?0.41 g
Amino acids (18)
Tryptophan ?0.064 g
Threonine ?0.26 g
Isoleucine ?0.27 g
Leucine ?0.44 g
Lysine ?0.35 g
Methionine ?0.064 g
Cystine ?0.07 g
Phenylalanine ?0.31 g
Tyrosine ?0.21 g
Valine ?0.32 g
Arginine ?0.34 g
Histidine ?0.17 g
Alanine ?0.26 g
Aspartic acid ?0.8 g
Glutamic acid ?0.75 g
Glycine ?0.21 g
Proline ?0.25 g
Serine ?0.33 g
Individual fatty acids (5)
Linoleic acid (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
Vitamin D (D2 + D3), International Units Z0 IU
Other components (6)
Water ?79.2 g
Ash ?0.95 g
Energy ?280 kJ
Vitamin A, IU ?4 IU
Folic acid Z0 µg
Folate, food ?132 µg

Other forms of Beans

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

FoodCaloriesProteinCarbsFat
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, cooked, boiled, drained, without salt Cooked 78 7.1 g 15 g 0.81 g
Beans, snap, green, cooked, boiled, drained, without 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
Winged bean leaves, raw Raw 74 5.9 g 14.1 g 1.1 g
Arrowroot, raw Raw 65 4.2 g 13.4 g 0.2 g
Seaweed, wakame, raw Raw 45 3 g 9.1 g 0.64 g
Arrowhead, raw Raw 99 5.3 g 20.2 g 0.29 g
Seaweed, raw Raw 41 3.5 g 7.9 g 0.49 g
Yardlong bean, raw Raw 47 2.8 g 8.4 g 0.4 g
Jute, potherb, raw Raw 34 4.7 g 5.8 g 0.25 g
Seaweed, laver, raw 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 beans?

100 g of raw beans has 67 kcal. 1 cup (104 g): about 70 kcal.

How much protein is in raw beans?

Raw beans contains 6.2 g of protein per 100 g (12% of the 50 g Daily Value), or 6.4 g in 1 cup (104 g). About 30% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).

How many carbs are in raw beans?

Raw beans has 13.1 g of total carbohydrates per 100 g.

How much fat is in raw beans?

Raw beans 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 beans contain?

Per 100 g, the most notable amounts relative to the Daily Value are copper (40% DV), Folate (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 beans?

100 g contains 13 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, navy, mature seeds, sprouted, raw has 67 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 169139. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

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

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