Beans, small white, mature seeds, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.7 MG | 62% | |
| Riboflavin | 0.2 MG | 16% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.7 MG | 15% | |
| Vitamin B-6 | 0.4 MG | 26% | |
| Folate, total | 386 UG | 97% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 173 MG | 13% | |
| Iron, Fe | 7.7 MG | 43% | |
| Magnesium, Mg | 183 MG | 44% | |
| Phosphorus, P | 445 MG | 36% | |
| Potassium, K | 1,542 MG | 33% | |
| Sodium, Na | 12 MG | 1% | |
| Zinc, Zn | 2.8 MG | 26% | |
| Copper, Cu | 0.6 MG | 71% | |
| Manganese, Mn | 1.3 MG | 56% | |
| Selenium, Se | 12.8 UG | 23% |
Nutrition Highlights
- Excellent source of protein with 21.1g per 100g, great for muscle building and recovery.
- Very low in fat (1.2g per 100g).
- High in dietary fiber (24.9g per 100g), supporting digestive health.
- Good source of Iron, Fe (43% DV).
- Good source of Magnesium, Mg (44% DV).
- Good source of Phosphorus, P (36% DV).
About Beans, small white, mature seeds, raw
Small white beans in raw form carry an exceptionally high fiber content even by legume standards, along with solid plant protein and very little fat. They are closely related to navy beans but slightly smaller. Long soaking and boiling are essential. They disappear into soups and purees easily, making them useful for thickening broths without any flour or starch.
Dietary Information
Beans, small white, mature seeds, raw is considered low-fat, high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Beans, small white, mature seeds, raw include Folate, total (97% DV) , Copper, Cu (71% DV) , Thiamin (62% DV) , Manganese, Mn (56% DV) , and Magnesium, Mg (44% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 336 calories per 100 grams, Beans, small white, mature seeds, raw gets 25% of its calories from protein, 74% from carbohydrates, and 3% from fat. This is moderately high, similar to many cooked grains and dairy products.
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