Legumes • Deep Nutrition Analytics
Beans, white, mature seeds, raw
As a recognized legumes, Beans, white, mature seeds, raw delivers 333 calories per 100g, with energy primarily anchored by carbohydrates (60.3g) to support daily activity. Remarkably, just 100g supplies an outstanding 109% DV of Copper (0.984 mg), ranking it among the most concentrated natural sources. Despite a higher energy concentration (3.3 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 23.4 g
- Carbohydrates
- 60.3 g
- Fat
- 0.8 g
- Fiber
- 15.2 g
Carbohydrate Quality & Sustained Energy
Beans, white, mature seeds, raw delivers 60.3g of carbohydrates balanced with 15.2g of fiber, yielding 45.1g 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 | 60.3 g |
| Energy | 333 kcal |
| Total Sugars | 2.1 g |
| Energy | 1390 kJ |
| Total lipid (fat) | 0.8 g |
| Protein | 23.4 g |
| Fiber, total dietary | 15.2 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1 mg |
| Manganese | 1.8 mg |
| Iron | 10.4 mg |
| Magnesium | 190 mg |
| Potassium | 1800 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.2 mg |
| Vitamin K (phylloquinone) | 5.6 µg |
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 240 mg |
| Potassium, K | 1800 mg |
| Zinc, Zn | 3.7 mg |
| Iron, Fe | 10.4 mg |
| Magnesium, Mg | 190 mg |
| Phosphorus, P | 301 mg |
| Sodium, Na | 16 mg |
| Copper, Cu | 1 mg |
| Manganese, Mn | 1.8 mg |
| Selenium, Se | 12.8 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 388 µg |
| Choline, total | 66.2 mg |
| Folate, food | 388 µg |
| Water | 11.3 g |
| Isoleucine | 1 g |
| Leucine | 1.9 g |
| Lysine | 1.6 g |
| Cystine | 0.3 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.7 g |
| Aspartic acid | 2.8 g |
| Serine | 1.3 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.7 mg |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| SFA 16:0 | 0.2 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.2 g |
| PUFA 18:3 | 0.2 g |
| Ash | 4.2 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 388 µg |
| Tryptophan | 0.3 g |
| Threonine | 1 g |
| Methionine | 0.4 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 0.7 g |
| Alanine | 1 g |
| Glutamic acid | 3.6 g |
| Glycine | 0.9 g |
| Proline | 1 g |
| Fatty acids, total saturated | 0.2 g |
| SFA 14:0 | 0 g |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 1800 mg of dietary potassium (38% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 10.4 mg of dietary iron (58% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- tbsp13 g
- cup202 g
Compare Beans, white, mature seeds, raw with Category Peers
Beans, kidney, red, mature seeds, raw vs Beans, white, mature seeds, raw
Compared to Beans, kidney, red, mature seeds, raw, Beans, white, mature seeds, raw has 0% more fiber and 1% lower calories per 100g.
Beans, navy, mature seeds, raw vs Beans, white, mature seeds, raw
Compared to Beans, navy, mature seeds, raw, Beans, white, mature seeds, raw has 1% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Beans, white, mature seeds, raw?
A standard 100-gram serving of Beans, white, mature seeds, raw contains 333 calories (1393 kJ), alongside 23.4g of protein, 60.3g of carbohydrates, and 0.8g of fat.
In common serving sizes:- 13g (tbsp): ~42 kcal
- 202g (cup): ~673 kcal
Is Beans, white, mature seeds, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 45.1g of net carbs per 100g (60.3g total carbs minus 15.2g fiber), consuming Beans, 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, white, mature seeds, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Beans, white, mature seeds, raw are:
- Copper: 0.984 mg (109% of your daily value)
- Manganese: 1.8 mg (78% of your daily value)
- Iron: 10.4 mg (58% 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 175202).