Small white beans (raw) nutrition facts
Per 1 cup · 215 g
of a 2,000 cal day
- Protein45g25% of calories
- Carbs134g72% of calories
- Fat2.5g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Small white beans (raw) (1 cup, 215 g) has 722 calories, with 45 g of protein, 134 g of carbohydrates and 2.5 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (91% DV), dietary fiber (191% DV) and thiamine (133% DV).
High in
20%+ of the daily value
- Protein91%
- Dietary fiber191%
- Thiamine133%
- Riboflavin (B2)34%
- Vitamin B673%
- Folate (B9)207%
Good source of
10–19% of the daily value
- Niacin18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (215 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 2 mg | 133% |
| Riboflavin (B2) | 0.4 mg | 34% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 1 mg | 73% |
| Folate (B9) | 830 μg | 207% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 372 mg | 37% |
| Iron | 17 mg | 208% |
| Potassium | 3,315 mg | 71% |
| Magnesium | 393 mg | 94% |
| Phosphorus | 957 mg | 137% |
| Zinc | 6 mg | 55% |
| Copper | 1 mg | 152% |
| Manganese | 3 mg | 119% |
| Selenium | 28 μg | 50% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Cystine | 0.5 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Leucine | 4 g | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
110 calGoya Foods, Inc. Small White Beans½ cup−612 cal- 254 calSmall white beans (cooked, boiled, salted)1 cup−468 cal
- 254 calSmall white beans (cooked, boiled, unsalted)1 cup−468 cal
- 110 calGoya Small White Beans½ cup−612 cal
110 calGoya Small White Beans½ cup−612 cal- 120 calSwad Vatana White¼ cup−602 cal
Burning 722 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 137minWalking (3.5 mph)
- 87minCycling (moderate)
- 60minRunning (6 mph)
- 102minSwimming laps
Common questions
How many calories are in Small white beans (raw)?
One serving of Small white beans (raw) (1 cup) has 722 calories, which works out to 336 calories per 100 g. That is about 36% of a 2,000-calorie day.
Are Small white beans (raw) high in protein?
It provides a solid 45 g of protein per serving (91% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Small white beans (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 80 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Small white beans (raw)?
26 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
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