White beans (raw) nutrition facts
Per 1 cup · 202 g
of a 2,000 cal day
- Protein47g27% of calories
- Carbs122g70% of calories
- Fat1.7g2% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of White beans (raw) (1 cup, 202 g) has 673 calories, with 47 g of protein, 122 g of carbohydrates and 1.7 g of fat. Most of its energy comes from carbs (70% of calories). It is high in protein (94% DV), dietary fiber (110% DV) and thiamine (74% DV).
High in
20%+ of the daily value
- Protein94%
- Dietary fiber110%
- Thiamine74%
- Riboflavin (B2)23%
- Vitamin B649%
- Folate (B9)196%
Good source of
10–19% of the daily value
Nothing notable
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (202 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% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 1 mg | 74% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 784 μg | 196% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 134 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 485 mg | 48% |
| Iron | 21 mg | 264% |
| Potassium | 3,626 mg | 77% |
| Magnesium | 384 mg | 91% |
| Phosphorus | 608 mg | 87% |
| Zinc | 7 mg | 67% |
| Copper | 2 mg | 221% |
| Manganese | 4 mg | 158% |
| Selenium | 26 μg | 47% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 6 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 2 g | — |
| Leucine | 4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 3 g | — |
| Theobromine | 0 mg | — |
| 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
299 calWhite beans (canned)1 cup−374 cal
249 calWhite beans (cooked, boiled, unsalted)1 cup−424 cal
110 calGreat Value Cannellini Beans½ cup−563 cal
110 calBush's Best Cannellini Beans, White Kidney Beans½ cup−563 cal
100 calGoya White Kidney Beans, Prime Premium½ cup−573 cal
110 calBush's Best White Chili Beans, Great Northern Beans, Mild Chili Sauce½ cup−563 cal
Burning 673 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 128minWalking (3.5 mph)
- 81minCycling (moderate)
- 56minRunning (6 mph)
- 95minSwimming laps
Common questions
How many calories are in White beans (raw)?
One serving of White beans (raw) (1 cup) has 673 calories, which works out to 333 calories per 100 g. That is about 34% of a 2,000-calorie day.
Are White beans (raw) high in protein?
It provides a solid 47 g of protein per serving (94% of the 50 g daily value), but protein supplies only 27% 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 White beans (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 91 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White beans (raw)?
32 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in White beans (raw)?
4.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
