Legumes • Deep Nutrition Analytics
Beans, small white, mature seeds, raw
Delivering 337 kcal per 100 grams, Beans, small white, mature seeds, raw functions as a legumes with carbohydrates (62.2g) driving its core energy contribution. It serves as a rich source of Copper, offering 71% of your recommended daily allowance (0.635 mg). A higher calorie density (3.4 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 21.1 g
- Carbohydrates
- 62.2 g
- Fat
- 1.2 g
- Fiber
- 24.9 g
Carbohydrate Quality & Sustained Energy
Beans, small white, mature seeds, raw delivers 62.2g of carbohydrates balanced with 24.9g of fiber, yielding 37.3g 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 | 1410 kJ |
| Fiber, total dietary | 24.9 g |
| Total lipid (fat) | 1.2 g |
| Carbohydrate, by difference | 62.2 g |
| Energy | 336 kcal |
| Protein | 21.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.6 mg |
| Manganese | 1.3 mg |
| Magnesium | 183 mg |
| Iron | 7.7 mg |
| Phosphorus | 445 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 173 mg |
| Potassium, K | 1540 mg |
| Zinc, Zn | 2.8 mg |
| Iron, Fe | 7.7 mg |
| Magnesium, Mg | 183 mg |
| Phosphorus, P | 445 mg |
| Sodium, Na | 12 mg |
| Copper, Cu | 0.6 mg |
| Manganese, Mn | 1.3 mg |
| Selenium, Se | 12.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 386 µg |
| Water | 11.7 g |
| Isoleucine | 0.9 g |
| Leucine | 1.7 g |
| Lysine | 1.4 g |
| Cystine | 0.2 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.6 g |
| Aspartic acid | 2.5 g |
| Serine | 1.1 g |
| SFA 16:0 | 0.3 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.3 g |
| PUFA 18:3 | 0.2 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.7 mg |
| Ash | 3.8 g |
| Thiamin | 0.7 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 386 µg |
| Folate, food | 386 µg |
| Tryptophan | 0.3 g |
| Threonine | 0.9 g |
| Methionine | 0.3 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.6 g |
| Alanine | 0.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.8 g |
| Proline | 0.9 g |
| Fatty acids, total saturated | 0.3 g |
| SFA 14:0 | 0 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1540 mg of dietary potassium (33% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 7.7 mg of dietary iron (43% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup215 g
Compare Beans, small white, mature seeds, raw with Category Peers
Beans, small white, mature seeds, raw vs Beans, cranberry (roman), mature seeds, raw
Compared to Beans, cranberry (roman), mature seeds, raw, Beans, small white, mature seeds, raw has 1% more fiber and 1% higher calories per 100g.
Beans, small white, mature seeds, raw vs Lima beans, thin seeded (baby), mature seeds, raw
Compared to Lima beans, thin seeded (baby), mature seeds, raw, Beans, small white, mature seeds, raw has 21% more fiber and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beans, small white, mature seeds, raw?
A standard 100-gram serving of Beans, small white, mature seeds, raw contains 337 calories (1410 kJ), alongside 21.1g of protein, 62.2g of carbohydrates, and 1.2g of fat.
In common serving sizes:- 215g (cup): ~725 kcal
Is Beans, small white, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 37.3g of net carbs per 100g (62.2g total carbs minus 24.9g fiber), consuming Beans, small white, mature seeds, raw 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, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beans, small white, mature seeds, raw are:
- Copper: 0.635 mg (71% of your daily value)
- Manganese: 1.28 mg (56% of your daily value)
- Magnesium: 183 mg (44% 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 173749).