Beans, lentils and soy

Beans, white, mature seeds, raw

Per 100 g

Calories: 333 kcal
Protein: 23 g
Fiber: 15 g
Fat: 0.85 g

Low fat 2% of its calories come from fat. Our scale

All nutrients

Per 100 g of beans, white, 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	47%
Fat	0.85 g	1%
Water	11 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	15 g	54%
Sugars	2.1 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.65 g
Isoleucine	1 g
Leucine	1.9 g
Lysine	1.6 g
Methionine	0.35 g
Phenylalanine	1.3 g
Threonine	0.98 g
Tryptophan	0.28 g
Valine	1.2 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.22 g	1%
Monounsaturated fat	0.07 g
Polyunsaturated fat	0.36 g
Omega 3	0.17 g
Omega 6	0.2 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)	0.44 mg	36%
Riboflavin (B2)	0.15 mg	11%
Niacin (B3)	0.48 mg	3%
Pantothenic acid (B5)	0.73 mg	15%
Vitamin B6	0.32 mg	19%
Folate (DFE)	388 µg	97%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	240 mg	18%
Iron	10 mg	58%
Magnesium	190 mg	45%
Phosphorus	301 mg	24%
Potassium	1,795 mg	38%
Sodium	16 mg	1%
Zinc	3.7 mg	33%
Copper	0.98 mg	109%
Manganese	1.8 mg	78%
Selenium	13 µg	23%

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

Portion weights

Portion	Weight	Calories
1 cup	202 g	673 kcal
1 tbsp	13 g	42 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.