Beans, lentils and soy

Beans, navy, mature seeds, raw

Per 100 g

Calories: 337 kcal
Protein: 22 g
Fiber: 15 g
Fat: 1.5 g

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

All nutrients

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

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	61 g	22%
Protein	22 g	45%
Fat	1.5 g	2%
Water	12 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	15 g	55%
Sugars	3.9 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.51 g
Isoleucine	0.95 g
Leucine	1.7 g
Lysine	1.3 g
Methionine	0.27 g
Phenylalanine	1.2 g
Threonine	0.71 g
Tryptophan	0.25 g
Valine	1.2 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.17 g	1%
Monounsaturated fat	0.13 g
Polyunsaturated fat	0.87 g
Omega 3	0.54 g
Omega 6	0.34 g
Trans fat	0 g

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin D	0 µg	0%
Vitamin E	0.02 mg	0%
Vitamin K1	2.5 µg	2%
Thiamin (B1)	0.78 mg	65%
Riboflavin (B2)	0.16 mg	13%
Niacin (B3)	2.2 mg	14%
Pantothenic acid (B5)	0.74 mg	15%
Vitamin B6	0.43 mg	25%
Folate (DFE)	364 µg	91%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	147 mg	11%
Iron	5.5 mg	31%
Magnesium	175 mg	42%
Phosphorus	407 mg	33%
Potassium	1,185 mg	25%
Sodium	5 mg	0%
Zinc	3.7 mg	33%
Copper	0.83 mg	93%
Manganese	1.4 mg	62%
Selenium	11 µg	20%

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

Portion weights

Portion	Weight	Calories
1 cup	208 g	701 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.