Small white beans (cooked, boiled, salted) nutrition facts
Per 1 cup · 179 g
of a 2,000 cal day
- Protein16g25% of calories
- Carbs46g71% of calories
- Fat1.1g4% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Small white beans (cooked, boiled, salted) (1 cup, 179 g) has 254 calories, with 16 g of protein, 46 g of carbohydrates and 1.1 g of fat. Most of its energy comes from carbs (71% of calories). It is high in protein (32% DV), dietary fiber (66% DV) and thiamine (35% DV).
High in
20%+ of the daily value
- Protein32%
- Dietary fiber66%
- Thiamine35%
- Folate (B9)61%
- Iron64%
- Magnesium29%
Good source of
10–19% of the daily value
- Vitamin B617%
- Calcium13%
- Potassium18%
- Zinc18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (179 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 | 0.4 mg | 35% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 0.5 mg | 3% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 245 μg | 61% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 131 mg | 13% |
| Iron | 5 mg | 64% |
| Potassium | 829 mg | 18% |
| Magnesium | 122 mg | 29% |
| Phosphorus | 303 mg | 43% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 30% |
| Manganese | 1 mg | 40% |
| Selenium | 2 μg | 4% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Cystine | 0.2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Small white beans (raw)336
- Swad Vatana White316
- Small white beans (cooked, boiled, unsalted)142
- Small white beans (cooked, boiled, salted)142
- Goya Small White Beans90
- Goya Small White Beans90
- Goya Foods, Inc. Small White Beans90
Burning 254 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Small white beans (cooked, boiled, salted)?
One serving of Small white beans (cooked, boiled, salted) (1 cup) has 254 calories, which works out to 142 calories per 100 g. That is about 13% of a 2,000-calorie day.
Are Small white beans (cooked, boiled, salted) high in protein?
It provides a solid 16 g of protein per serving (32% 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 (cooked, boiled, salted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 71% 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 (cooked, boiled, salted)?
426 mg per serving.
