Legumes • Deep Nutrition Analytics
Beans, white, mature seeds, canned
Delivering 114 kcal per 100 grams, Beans, white, mature seeds, canned functions as a legumes with carbohydrates (21.2g) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 26% DV of Copper (0.232 mg) per 100g. Despite a higher energy concentration (1.1 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 7.3 g
- Carbohydrates
- 21.2 g
- Fat
- 0.3 g
- Fiber
- 4.8 g
Carbohydrate Quality & Sustained Energy
Beans, white, mature seeds, canned delivers 21.2g of carbohydrates balanced with 4.8g of fiber, yielding 16.4g 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 | 477 kJ |
| Total Sugars | 0.3 g |
| Carbohydrate, by difference | 21.2 g |
| Energy | 114 kcal |
| Total lipid (fat) | 0.3 g |
| Fiber, total dietary | 4.8 g |
| Protein | 7.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Manganese | 0.5 mg |
| Iron | 3 mg |
| Sodium | 340 mg |
| Magnesium | 51 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 2.9 µg |
| Vitamin E (alpha-tocopherol) | 0.8 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Sodium, Na | 340 mg |
| Calcium, Ca | 73 mg |
| Potassium, K | 454 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.5 mg |
| Iron, Fe | 3 mg |
| Magnesium, Mg | 51 mg |
| Phosphorus, P | 91 mg |
| Selenium, Se | 1.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 1.1 g |
| Folate, food | 65 µg |
| SFA 18:0 | 0 g |
| Folate, DFE | 65 µg |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| SFA 16:0 | 0.1 g |
| Fatty acids, total saturated | 0.1 g |
| Water | 70.1 g |
| Isoleucine | 0.3 g |
| Leucine | 0.6 g |
| Lysine | 0.5 g |
| Cystine | 0.1 g |
| Valine | 0.4 g |
| Arginine | 0.4 g |
| Histidine | 0.2 g |
| Aspartic acid | 0.9 g |
| Serine | 0.4 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 0.2 mg |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 65 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.4 g |
| Tyrosine | 0.2 g |
| Alanine | 0.3 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.3 g |
| Proline | 0.3 g |
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup262 g
Compare Beans, white, mature seeds, canned with Category Peers
Beans, great northern, mature seeds, canned vs Beans, white, mature seeds, canned
Compared to Beans, great northern, mature seeds, canned, Beans, white, mature seeds, canned has 2% less fiber and 0% higher calories per 100g.
Beans, great northern, mature seeds, canned, low sodium vs Beans, white, mature seeds, canned
Compared to Beans, great northern, mature seeds, canned, low sodium, Beans, white, mature seeds, canned has 2% less fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Beans, white, mature seeds, canned?
A standard 100-gram serving of Beans, white, mature seeds, canned contains 114 calories (477 kJ), alongside 7.3g of protein, 21.2g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 262g (cup): ~299 kcal
Is Beans, white, mature seeds, canned suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 16.4g of net carbs per 100g (21.2g total carbs minus 4.8g fiber), consuming Beans, white, mature seeds, canned will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Beans, white, mature seeds, canned?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beans, white, mature seeds, canned are:
- Copper: 0.232 mg (26% of your daily value)
- Manganese: 0.515 mg (22% of your daily value)
- Iron: 2.99 mg (17% 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 175204).