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How Many Calories in Beans, Small White, Mature Seeds, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 95 kcal | 6.0g |
| 100g | 336 kcal | 21.1g |
| 1 cup | 722 kcal | 45.4g |
A beans, small white, mature seeds, raw contains 336 calories per 100g. A typical 1 cup (215g) provides about 722 calories. Beans, Small White, Mature Seeds, Raw is high in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Beans, Small White, Mature Seeds, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (215g) |
|---|---|---|
| Calories | 336 kcal | 722 kcal |
| Protein | 21.1g | 45.4g |
| Carbohydrates | 62.2g | 133.7g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 1.2g | 2.6g |
| of which Saturates | 0.3g | 0.6g |
| Fibre | 24.9g | 53.5g |
| Sodium | 12.0mg | 26mg |
| Potassium | 1542.0mg | 3315mg |
| Calcium | 173.0mg | 372mg |
| Iron | 7.7mg | 16.6mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 12.8µg | 28µg |
| Riboflavin (B2) | 0.2mg | 0.4mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (42% DV) — an excellent source
- High in carbohydrates (23% DV) — an excellent source
- High in fibre (89% DV) — an excellent source
- Low in saturated fat (2% DV)
- Low in sodium (1% DV)
- High in potassium (33% DV) — an excellent source
- A good source of calcium (13% DV)
- High in iron (43% DV) — an excellent source
- High in selenium (23% DV) — an excellent source
- A good source of riboflavin (B2) (15% DV)
- Calories: 17% DV
- Protein: 42% DV
- Carbohydrates: 23% DV
- Fibre: 89% DV
- Fat: 2% DV
- Saturated fat: 2% DV
- Sodium: 1% DV
- Potassium: 33% DV
- Calcium: 13% DV
- Iron: 43% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 23% DV
- Riboflavin (B2): 15% DV
High-protein options alongside beans, small white, mature seeds, raw
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Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does beans, small white, mature seeds, raw fit your diet?
High-protein diets
At 21.1g of protein per 100g, beans, small white, mature seeds, raw clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Fibre intake
Beans, Small White, Mature Seeds, Raw provides 24.9g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in beans, small white, mature seeds, raw per 100g?
Beans, Small White, Mature Seeds, Raw contains 336 calories per 100g, based on USDA reference data.
Is beans, small white, mature seeds, raw high in calories?
A 1 cup of beans, small white, mature seeds, raw (215g) has around 722 calories — roughly 36% of a 2,000-calorie daily intake.
Is beans, small white, mature seeds, raw good for weight loss?
Beans, Small White, Mature Seeds, Raw is fairly calorie-dense at 336 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 722 calories.
How much protein is in beans, small white, mature seeds, raw?
Beans, Small White, Mature Seeds, Raw contains 21.1g of protein per 100g.
Is beans, small white, mature seeds, raw a good source of fibre?
Yes — beans, small white, mature seeds, raw provides 24.9g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does beans, small white, mature seeds, raw compare to cowpeas, common (blackeyes, crowder, southern), raw?
Beans, Small White, Mature Seeds, Raw has 336 calories per 100g, close to cowpeas, common (blackeyes, crowder, southern), raw at 336 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of beans, small white, mature seeds, raw for 20g of protein?
With 21.1g of protein per 100g, you'd need roughly 95g of beans, small white, mature seeds, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to beans, small white, mature seeds, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Beans, Small White, Mature Seeds, Raw (this page) | 336 kcal | 21.1g | 62.2g | 1.2g |
| Cowpeas, Common (blackeyes, Crowder, Southern), Raw | 336 kcal | 23.5g | 60.0g | 1.3g |
| Spices, Anise Seed | 337 kcal | 17.6g | 50.0g | 15.9g |
| Spices, Ginger, Ground | 335 kcal | 9.0g | 71.6g | 4.2g |
| Seasoning Mix, Dry, Chili, Original | 335 kcal | 10.8g | 56.6g | 7.3g |
| Beans, Cranberry (roman), Mature Seeds, Raw | 335 kcal | 23.0g | 60.0g | 1.2g |
| Beans, Kidney, Red, Mature Seeds, Raw | 337 kcal | 22.5g | 61.3g | 1.1g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.