Shellie beans (canned, solids and liquid) nutrition facts
Per 1 cup · 245 g
of a 2,000 cal day
- Protein4.3g21% of calories
- Carbs15g74% of calories
- Fat0.5g5% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Shellie beans (canned, solids and liquid) (1 cup, 245 g) has 74 calories, with 4.3 g of protein, 15 g of carbohydrates and 0.5 g of fat. Most of its energy comes from carbs (74% of calories). It is high in dietary fiber (30% DV), iron (30% DV) and copper (22% DV). Keep an eye on sodium, which provides 36% of the daily value.
High in
20%+ of the daily value
- Dietary fiber30%
- Iron30%
- Copper22%
- Manganese41%
Good source of
10–19% of the daily value
- Vitamin K16%
- Riboflavin (B2)10%
- Folate (B9)11%
- Phosphorus11%
Watch
20%+ of the daily value
- Sodium36%
Vitamins & minerals
Amounts for 1 cup (245 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 27 μg | 3% |
| Vitamin C | 8 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 20 μg | 16% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 7% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 71 mg | 7% |
| Iron | 2 mg | 30% |
| Potassium | 267 mg | 6% |
| Magnesium | 37 mg | 9% |
| Phosphorus | 74 mg | 11% |
| Zinc | 1 mg | 6% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 41% |
| Selenium | 5 μg | 9% |
Full breakdown · 13 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alpha carotene | 0 μg | — |
| Beta carotene | 336 μg | — |
| Caffeine | 0 mg | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Lycopene | 0 μg | — |
| Monounsaturated fats | 0 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Retinol | 0 μg | — |
| Theobromine | 0 mg | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 74 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 14minWalking (3.5 mph)
- 9minCycling (moderate)
- 6minRunning (6 mph)
- 10minSwimming laps
Common questions
How many calories are in Shellie beans (canned, solids and liquid)?
One serving of Shellie beans (canned, solids and liquid) (1 cup) has 74 calories, which works out to 30 calories per 100 g. That is about 3.7% of a 2,000-calorie day.
Are Shellie beans (canned, solids and liquid) high in protein?
Not especially. It has 4.3 g of protein per serving, and protein supplies 21% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Shellie beans (canned, solids and liquid) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 7 g of net carbs and 74% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Shellie beans (canned, solids and liquid)?
818 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Shellie beans (canned, solids and liquid)?
1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
