Legumes and Legume Products
Beans, small white, mature seeds, dry
Per 100 g of the edible portion · CNF 2026
336kcal per 100 g
21.1 gProtein
1.2 gFat
62.3 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 336 kcal1,406 kJ | — |
| Protein | 21.1 g | — |
| Fat | 1.2 g | 2% |
| of which saturated | 0.3 g | 2% |
| Monounsaturated fat | 0.1 g | — |
| Polyunsaturated fat | 0.51 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 62.3 g | — |
| Fibre | 24.9 g | 89% |
| Sodium | 12 mg | 1% |
| Water | 11.7 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 1,542 mg | 45% |
| Calcium | 173 mg | 13% |
| Magnesium | 183 mg | 44% |
| Phosphorus | 445 mg | 36% |
| Iron | 7.7 mg | 43% |
| Zinc | 2.8 mg | 26% |
| Copper | 0.64 mg | 71% |
| Selenium | 13 µg | 23% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Thiamin (B1) | 0.74 mg | 62% |
| Riboflavin (B2) | 0.21 mg | 16% |
| Niacin (B3) | 1.3 mg | 8% |
| Vitamin B6 | 0.44 mg | 26% |
| Folate | 386 µg | 97% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 223 foods in “Legumes and Legume Products”
Energy336 kcal · median 149 kcal
Protein21.1 g · median 9.1 g
Fibre24.9 g · median 6.7 g
Saturated fat0.3 g · median 0.24 g
Salt0.03 g · median 0.13 g
67% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Folate386 µg · 97%
- Fibre24.9 g · 89%
- Copper0.64 mg · 71%
- Thiamin (B1)0.74 mg · 62%
- Potassium1,542 mg · 45%
Other foods in the group
More from “Legumes and Legume Products”
- Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, dry336 kcal
- Beans, cranberry (roman), mature seeds, dry335 kcal
- Beans, kidney, dark red, mature seeds, dry337 kcal
- Beans, lima, dry, baby, mature seeds, dry335 kcal
- Beans, navy, mature seeds, dry337 kcal
- Soy meal, defatted337 kcal
- Soy protein isolate (prepared with sodium)335 kcal
- Beans, lima, dry, large, mature seeds, dry338 kcal
- Beans, black turtle, mature seeds, dry339 kcal
- Beans, great northern, mature seeds, dry339 kcal
- Beans, kidney, all types, mature seeds, dry333 kcal
- Beans, white, mature seeds, dry333 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.