Legumes and Legume Products
Beans, winged (goa beans), mature seeds, dry
Per 100 g of the edible portion · CNF 2026
409kcal per 100 g
29.7 gProtein
16.3 gFat
41.7 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 409 kcal1,711 kJ | — |
| Protein | 29.7 g | — |
| Fat | 16.3 g | 22% |
| of which saturated | 2.3 g | 12% |
| Monounsaturated fat | 6 g | — |
| Polyunsaturated fat | 4.3 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 41.7 g | — |
| Fibre | 25.9 g | 93% |
| Sodium | 38 mg | 2% |
| Water | 8.3 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 977 mg | 29% |
| Calcium | 440 mg | 34% |
| Magnesium | 179 mg | 43% |
| Phosphorus | 451 mg | 36% |
| Iron | 13 mg | 75% |
| Zinc | 4.5 mg | 41% |
| Copper | 2.9 mg | 320% |
| Selenium | 8.2 µg | 15% |
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) | 1 mg | 86% |
| Riboflavin (B2) | 0.45 mg | 35% |
| Niacin (B3) | 3.1 mg | 19% |
| Vitamin B6 | 0.18 mg | 10% |
| Folate | 45 µg | 11% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 223 foods in “Legumes and Legume Products”
Energy409 kcal · median 149 kcal
Protein29.7 g · median 9.1 g
Fibre25.9 g · median 6.7 g
Saturated fat2.3 g · median 0.24 g
Salt0.1 g · median 0.13 g
91% 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
- Copper2.9 mg · 320%
- Fibre25.9 g · 93%
- Thiamin (B1)1 mg · 86%
- Iron13 mg · 75%
- Magnesium179 mg · 43%
Other foods in the group
More from “Legumes and Legume Products”
- Peanut flour, low fat428 kcal
- Chickpea flour (besan)387 kcal
- Soy flour, full-fat434 kcal
- Soy flour, full-fat, roasted439 kcal
- Chickpeas (garbanzo beans, bengal gram), mature seeds, dry378 kcal
- Soy flour, low fat372 kcal
- Soybeans, mature seeds, dry446 kcal
- Indian, papad (papadum)371 kcal
- Lupins, mature seeds, dry371 kcal
- Soybeans, dry, roasted449 kcal
- Lentils, flour367 kcal
- Peas, split, mature seeds, dry364 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.