Legumes • Deep Nutrition Analytics
Beans, small white, mature seeds, cooked, boiled, with salt
Beans, small white, mature seeds, cooked, boiled, with salt is a legumes providing 142 kcal per 100g serving, primarily fueled by carbohydrates (25.8g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Manganese at 22% of the standard daily value (0.51 mg). Despite a higher energy concentration (1.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 9 g
- Carbohydrates
- 25.8 g
- Fat
- 0.6 g
- Fiber
- 10.4 g
Carbohydrate Quality & Sustained Energy
Beans, small white, mature seeds, cooked, boiled, with salt delivers 25.8g of carbohydrates balanced with 10.4g of fiber, yielding 15.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 594 kJ |
| Fiber, total dietary | 10.4 g |
| Total lipid (fat) | 0.6 g |
| Carbohydrate, by difference | 25.8 g |
| Energy | 142 kcal |
| Protein | 9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.5 mg |
| Copper | 0.1 mg |
| Iron | 2.8 mg |
| Magnesium | 68 mg |
| Phosphorus | 169 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 73 mg |
| Potassium, K | 463 mg |
| Zinc, Zn | 1.1 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 68 mg |
| Phosphorus, P | 169 mg |
| Sodium, Na | 238 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.5 mg |
| Selenium, Se | 1.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 137 µg |
| Niacin | 0.3 mg |
| Pantothenic acid | 0.3 mg |
| Isoleucine | 0.4 g |
| Leucine | 0.7 g |
| Lysine | 0.6 g |
| Cystine | 0.1 g |
| Valine | 0.5 g |
| Arginine | 0.6 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.1 g |
| Serine | 0.5 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.3 g |
| Water | 63.2 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 137 µg |
| Folate, food | 137 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.4 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.3 g |
| Proline | 0.4 g |
| Fatty acids, total saturated | 0.2 g |
| Ash | 1.3 g |
Nutritional Highlights & Outliers
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup179 g
Compare Beans, small white, mature seeds, cooked, boiled, with salt with Category Peers
Beans, small white, mature seeds, cooked, boiled, without salt vs Beans, small white, mature seeds, cooked, boiled, with salt
Compared to Beans, small white, mature seeds, cooked, boiled, without salt, Beans, small white, mature seeds, cooked, boiled, with salt has 0% more fiber and 0% higher calories per 100g.
Beans, small white, mature seeds, cooked, boiled, with salt vs Beans, yellow, mature seeds, cooked, boiled, with salt
Compared to Beans, yellow, mature seeds, cooked, boiled, with salt, Beans, small white, mature seeds, cooked, boiled, with salt has 0% more fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beans, small white, mature seeds, cooked, boiled, with salt?
A standard 100-gram serving of Beans, small white, mature seeds, cooked, boiled, with salt contains 142 calories (594 kJ), alongside 9g of protein, 25.8g of carbohydrates, and 0.6g of fat.
In common serving sizes:- 179g (cup): ~254 kcal
Is Beans, small white, mature seeds, cooked, boiled, with salt suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 15.4g of net carbs per 100g (25.8g total carbs minus 10.4g fiber), consuming Beans, small white, mature seeds, cooked, boiled, with salt will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Beans, small white, mature seeds, cooked, boiled, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beans, small white, mature seeds, cooked, boiled, with salt are:
- Manganese: 0.51 mg (22% of your daily value)
- Copper: 0.149 mg (17% of your daily value)
- Iron: 2.84 mg (16% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 175246).