Calories in Beans, small white, mature seeds, raw

Generic food Raw Beans and Legumes

Beans, small white, mature seeds, raw contains 336 kcal per 100 g. A typical serving of 1 cup (215 g) provides about 722 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 97% of the Daily Value for Folate (B9), 71% of the Daily Value for copper and 62% 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.

336kcal per 100 g
21.1 gprotein
62.3 gcarbohydrates
1.2 gfat
722kcal in 1 cup (215 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 336 kcal
Total fat ? 1.2 g 2%
Saturated fat ? 0.3 g 2%
Trans fat Z 0 g
Cholesterol ? 0 mg 0%
Sodium ? 12 mg 0.5%
Total carbohydrates C 62.3 g 23%
Dietary fiber I 24.9 g 89%
Total sugars not reported
Protein ? 21.1 g 42%
Vitamin A ? 0 µg0%
Vitamin C ? 0 mg0%
Vitamin D Z 0 µg0%
Thiamin (B1) ? 0.74 mg62%
Riboflavin (B2) ? 0.21 mg16%
Niacin (B3) ? 1.3 mg8%
Pantothenic acid (B5) ? 0.73 mg15%
Vitamin B6 ? 0.44 mg26%
Folate (B9) C 386 µg97%
Vitamin B12 ? 0 µg0%
Calcium ? 173 mg13%
Iron ? 7.7 mg43%
Magnesium ? 183 mg44%
Phosphorus ? 445 mg36%
Potassium ? 1,542 mg33%
Zinc ? 2.8 mg26%
Copper ? 0.64 mg71%
Manganese ? 1.3 mg56%
Selenium I 12.8 µg23%

% 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%336kcal / 100 g
  • 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

Folate (B9)97%Copper71%Thiamin (B1)62%Manganese56%Magnesium44%Iron43%Phosphorus36%Potassium33%Vitamin B626%Zinc26%

Nutritional insights

  • Protein21.1 gabove the median for legumes and legume products (median 8.9 g)
  • Fiber24.9 gin the top quarter of legumes and legume products (median 5.3 g)
  • Fat1.2 gbelow the median for legumes and legume products (median 1.4 g)
  • Saturated fat0.3 gabove the median for legumes and legume products (median 0.21 g)
  • Sodium12 mgbelow the median for legumes and legume products (median 41 mg)
  • Protein per 100 kcal6.3 gprotein density, useful for comparing foods with different calorie levels
  • Water11.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.1 g
Polyunsaturated fat ?0.51 g
Amino acids (18)
Tryptophan ?0.25 g
Threonine ?0.89 g
Isoleucine ?0.93 g
Leucine ?1.7 g
Lysine ?1.4 g
Methionine ?0.32 g
Cystine ?0.23 g
Phenylalanine ?1.1 g
Tyrosine ?0.59 g
Valine ?1.1 g
Arginine ?1.3 g
Histidine ?0.59 g
Alanine ?0.89 g
Aspartic acid ?2.6 g
Glutamic acid ?3.2 g
Glycine ?0.82 g
Proline ?0.9 g
Serine ?1.1 g
Individual fatty acids (6)
Linoleic acid (omega-6, 18:2) ?0.28 g
SFA 14:0 ?0.001 g
SFA 16:0 ?0.29 g
SFA 18:0 ?0.018 g
MUFA 18:1 ?0.1 g
PUFA 18:3 ?0.23 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Other components (6)
Water ?11.7 g
Ash ?3.8 g
Energy ?1,406 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food ?386 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, 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

FoodCaloriesProteinCarbsFat
Hyacinth beans, mature seeds, raw Raw 344 23.9 g 60.7 g 1.7 g
Peas, green, split, mature seeds, raw Raw 364 23.1 g 61.6 g 3.9 g
Broadbeans (fava beans), mature seeds, raw Raw 341 26.1 g 58.3 g 1.5 g
Lima beans, thin seeded (baby), mature seeds, raw Raw 335 20.6 g 62.8 g 0.93 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
Papad 371 25.6 g 59.9 g 3.3 g
Papad, grilled or broiled Cooked 371 25.6 g 59.9 g 3.3 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 336 kcal. 1 cup (215 g): about 722 kcal.

Is raw beans high in protein?

Raw beans contains 21.1 g of protein per 100 g (42% of the 50 g Daily Value), or 45.4 g in 1 cup (215 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 62.3 g of total carbohydrates per 100 g, including 24.9 g of fiber.

How much fat is in raw beans?

Raw beans contains 1.2 g of fat per 100 g, of which 0.3 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) (97% DV), copper (71% DV), Thiamin (B1) (62% DV), manganese (56% DV) and magnesium (44% DV). The full list is in the vitamins and minerals table above.

How much sodium is in raw beans?

100 g contains 12 mg of sodium, 0.5% of the 2,300 mg Daily Value.

Does beans have the same nutrition raw and cooked?

No. Per 100 g, beans, small white, mature seeds, raw has 336 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 173749. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

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