Legumes • Deep Nutrition Analytics
Beans, baked, canned, plain or vegetarian
As a recognized legumes, Beans, baked, canned, plain or vegetarian delivers 94 calories per 100g, with energy primarily anchored by carbohydrates (21.1g) to support daily activity. It serves as a rich source of Zinc, offering 21% of your recommended daily allowance (2.28 mg). With a remarkably low energy density (0.9 kcal/g), it offers exceptional micronutrient yield per calorie.
- Protein
- 4.8 g
- Carbohydrates
- 21.1 g
- Fat
- 0.4 g
- Fiber
- 4.1 g
Carbohydrate Quality & Sustained Energy
Beans, baked, canned, plain or vegetarian delivers 21.1g of carbohydrates balanced with 4.1g of fiber, yielding 17g 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 |
|---|---|
| Carbohydrate, by difference | 21.1 g |
| Energy | 94 kcal |
| Total Sugars | 8 g |
| Energy | 393 kJ |
| Protein | 4.8 g |
| Fiber, total dietary | 4.1 g |
| Total lipid (fat) | 0.4 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Zinc | 2.3 mg |
| Copper | 0.1 mg |
| Sodium | 343 mg |
| Selenium | 5 µg |
| Iron | 1.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin A, RAE | 5 µg |
| Vitamin A, IU | 108 IU |
| Vitamin K (phylloquinone) | 0.8 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 5 µg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 27 mg |
| Phosphorus, P | 74 mg |
| Sodium, Na | 343 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.1 mg |
| Calcium, Ca | 34 mg |
| Potassium, K | 224 mg |
| Zinc, Zn | 2.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Lutein + zeaxanthin | 16 µg |
| Choline, total | 31.5 mg |
| Folate, DFE | 12 µg |
| Betaine | 0.1 mg |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| MUFA 16:1 | 0 g |
| MUFA 18:1 c | 0.1 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.1 g |
| Folate, food | 12 µg |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| Tryptophan | 0.1 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.3 g |
| Tyrosine | 0.1 g |
| Alanine | 0.2 g |
| Glutamic acid | 0.8 g |
| Glycine | 0.2 g |
| Proline | 0.2 g |
| Carotene, beta | 65 µg |
| Ash | 1.8 g |
| Starch | 7.4 g |
| Lycopene | 511 µg |
| Tocopherol, delta | 0.1 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 12 µg |
| Isoleucine | 0.2 g |
| Leucine | 0.4 g |
| Lysine | 0.3 g |
| Cystine | 0 g |
| Valine | 0.3 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.6 g |
| Serine | 0.3 g |
| Water | 72 g |
| Tocopherol, gamma | 0.7 mg |
| Niacin | 0.4 mg |
| Pantothenic acid | 0.2 mg |
| Fructose | 1.6 g |
| Sucrose | 4.8 g |
| Glucose | 1.6 g |
Nutritional Highlights & Outliers
Zinc Rich
Contains 2.3 mg of zinc, vital for cellular immunity, wound recovery, and protein metabolic processes.
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup254 g
Compare Beans, baked, canned, plain or vegetarian with Category Peers
Beans, baked, canned, with pork and tomato sauce vs Beans, baked, canned, plain or vegetarian
Compared to Beans, baked, canned, with pork and tomato sauce, Beans, baked, canned, plain or vegetarian has 2% more fiber and 0% higher calories per 100g.
Beans, chili, barbecue, ranch style, cooked vs Beans, baked, canned, plain or vegetarian
Compared to Beans, chili, barbecue, ranch style, cooked, Beans, baked, canned, plain or vegetarian has 2% less fiber and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beans, baked, canned, plain or vegetarian?
A standard 100-gram serving of Beans, baked, canned, plain or vegetarian contains 94 calories (393 kJ), alongside 4.8g of protein, 21.1g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 254g (cup): ~239 kcal
Is Beans, baked, canned, plain or vegetarian suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 17g of net carbs per 100g (21.1g total carbs minus 4.1g fiber), consuming Beans, baked, canned, plain or vegetarian will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Beans, baked, canned, plain or vegetarian?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beans, baked, canned, plain or vegetarian are:
- Zinc: 2.28 mg (21% of your daily value)
- Copper: 0.145 mg (16% of your daily value)
- Sodium: 343 mg (15% 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 175182).