Beans, lentils and soy

Beans, cranberry (roman), mature seeds, raw

Per 100 g

Calories: 335 kcal
Protein: 23 g
Fiber: 25 g
Fat: 1.2 g

Low fat 3% of its calories come from fat. Our scale

All nutrients

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

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	60 g	22%
Protein	23 g	46%
Fat	1.2 g	2%
Water	12 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	25 g	88%

Essential amino acids

Nutrient	Per 100 g
Histidine	0.64 g
Isoleucine	1 g
Leucine	1.8 g
Lysine	1.6 g
Methionine	0.35 g
Phenylalanine	1.2 g
Threonine	0.97 g
Tryptophan	0.27 g
Valine	1.2 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.32 g	2%
Monounsaturated fat	0.11 g
Polyunsaturated fat	0.53 g
Omega 3	0.24 g
Omega 6	0.29 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%
Thiamin (B1)	0.75 mg	62%
Riboflavin (B2)	0.21 mg	16%
Niacin (B3)	1.5 mg	9%
Pantothenic acid (B5)	0.75 mg	15%
Vitamin B6	0.31 mg	18%
Folate (DFE)	604 µg	151%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	127 mg	10%
Iron	5 mg	28%
Magnesium	156 mg	37%
Phosphorus	372 mg	30%
Potassium	1,332 mg	28%
Sodium	6 mg	0%
Zinc	3.6 mg	33%
Copper	0.79 mg	88%
Manganese	0.92 mg	40%
Selenium	13 µg	23%

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

Portion weights

Portion	Weight	Calories
1 cup	195 g	653 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.