Beans, lentils and soy

Beans, black, mature seeds, raw

Per 100 g

Calories: 341 kcal
Protein: 22 g
Fiber: 16 g
Fat: 1.4 g

Low fat 4% of its calories come from fat. Our scale

All nutrients

Per 100 g of beans, black, mature seeds, raw. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	62 g	23%
Protein	22 g	43%
Fat	1.4 g	2%
Water	11 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	16 g	55%
Sugars	2.1 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.6 g
Isoleucine	0.95 g
Leucine	1.7 g
Lysine	1.5 g
Methionine	0.33 g
Phenylalanine	1.2 g
Threonine	0.91 g
Tryptophan	0.26 g
Valine	1.1 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.37 g	2%
Monounsaturated fat	0.12 g
Polyunsaturated fat	0.61 g
Omega 3	0.28 g
Omega 6	0.33 g
Trans fat	0 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%
Vitamin E	0.21 mg	1%
Vitamin K1	5.6 µg	5%
Thiamin (B1)	0.9 mg	75%
Riboflavin (B2)	0.19 mg	15%
Niacin (B3)	2 mg	12%
Pantothenic acid (B5)	0.9 mg	18%
Vitamin B6	0.29 mg	17%
Folate (DFE)	444 µg	111%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	123 mg	9%
Iron	5 mg	28%
Magnesium	171 mg	41%
Phosphorus	352 mg	28%
Potassium	1,483 mg	32%
Sodium	5 mg	0%
Zinc	3.7 mg	33%
Copper	0.84 mg	93%
Manganese	1.1 mg	46%
Selenium	3.2 µg	6%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	194 g	662 kcal
1 tbsp	12 g	41 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.