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Bean nutrition: calories, carbs, GI, protein, fiber, fats

Beans, baked, canned, no salt added
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Bean

Bean
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
33 (low)
Insulin index ⓘ II for four bean mix https://ses.library.usyd.edu.au/handle/2123/11945 34
Calories ⓘ Calories per 100-gram serving 105
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 14.99 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.5 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157504001243 27mg
TOP 17% Fiber ⓘHigher in Fiber content than 83% of foods
TOP 30% Magnesium ⓘHigher in Magnesium content than 70% of foods
TOP 31% Copper ⓘHigher in Copper content than 69% of foods
TOP 33% Vitamin C ⓘHigher in Vitamin C content than 67% of foods
TOP 34% Carbs ⓘHigher in Carbs content than 66% of foods

Bean calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 105
Calories in 1 cup 266 253 g

Bean Glycemic index (GI)

33

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 11% 23% 45% 27% 1% 39% 69% 0% 25% 17%
Calcium: 50 mg of 1,000 mg 5%
Iron: 0.29 mg of 8 mg 4%
Magnesium: 32 mg of 420 mg 8%
Phosphorus: 104 mg of 700 mg 15%
Potassium: 296 mg of 3,400 mg 9%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 1.4 mg of 11 mg 13%
Copper: 0.206 mg of 1 mg 23%
Manganese: 0 mg of 2 mg 0%
Selenium: 4.5 µg of 55 µg 8%
Choline: 30.8 mg of 550 mg 6%

Mineral chart - relative view

Magnesium
32 mg
TOP 30%
Copper
0.206 mg
TOP 31%
Calcium
50 mg
TOP 34%
Potassium
296 mg
TOP 38%
Zinc
1.4 mg
TOP 47%
Phosphorus
104 mg
TOP 63%
Selenium
4.5 µg
TOP 68%
Choline
30.8 mg
TOP 70%
Iron
0.29 mg
TOP 85%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Vitamin A: 106 IU of 5,000 IU 2%
Vitamin E : 0.15 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 3.1 mg of 90 mg 3%
Vitamin B1: 0.15 mg of 1 mg 13%
Vitamin B2: 0.06 mg of 1 mg 5%
Vitamin B3: 0.43 mg of 16 mg 3%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0.13 mg of 1 mg 10%
Folate: 24 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.8 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin C
3.1 mg
TOP 33%
Vitamin B1
0.15 mg
TOP 39%
Vitamin A
106 IU
TOP 42%
Folate
24 µg
TOP 45%
Vitamin B6
0.13 mg
TOP 59%
Vitamin B2
0.06 mg
TOP 78%
Vitamin K
0.8 µg
TOP 79%
Vitamin B3
0.43 mg
TOP 80%
Vitamin E
0.15 mg
TOP 81%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

5% 21% 72% 2%
Protein:
Daily Value: 10%
4.8 g of 50 g
10%
Fats:
Daily Value: 1%
0.4 g of 65 g
1%
Carbs:
Daily Value: 7%
20.49 g of 300 g
7%
Water:
Daily Value: 4%
72.6 g of 2,000 g
4%
Other:
1.71 g

Fat type information

33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g

Fiber content ratio for Bean

38% 27% 35%
Sugar: 7.78 g
Fiber: 5.5 g
Other: 7.21 g

All nutrients for Bean per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 105kcal 5% 72% 2.2 times more than OrangeOrange
Protein 4.8g 11% 62% 1.7 times more than BroccoliBroccoli
Fats 0.4g 1% 82% 83.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 3.1mg 3% 33% 17.1 times less than LemonLemon
Net carbs 14.99g N/A 38% 3.6 times less than ChocolateChocolate
Carbs 20.49g 7% 34% 1.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.29mg 4% 85% 9 times less than BeefBeef
Calcium 50mg 5% 34% 2.5 times less than MilkMilk
Potassium 296mg 9% 38% 2 times more than CucumberCucumber
Magnesium 32mg 8% 30% 4.4 times less than AlmondAlmond
Sugar 7.78g N/A 43% 1.2 times less than Coca-ColaCoca-Cola
Fiber 5.5g 22% 17% 2.3 times more than OrangeOrange
Copper 0.21mg 23% 31% 1.5 times more than ShiitakeShiitake
Zinc 1.4mg 13% 47% 4.5 times less than BeefBeef
Phosphorus 104mg 15% 63% 1.8 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 106IU 2% 42% 157.6 times less than CarrotCarrot
Vitamin A RAE 5µg 1% 57%
Vitamin E 0.15mg 1% 81% 9.7 times less than KiwifruitKiwifruit
Selenium 4.5µg 8% 68%
Vitamin B1 0.15mg 13% 39% 1.8 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 78% 2.2 times less than AvocadoAvocado
Vitamin B3 0.43mg 3% 80% 22.3 times less than Turkey meatTurkey meat
Vitamin B6 0.13mg 10% 59% 1.1 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.8µg 1% 79% 127 times less than BroccoliBroccoli
Folate 24µg 6% 45% 2.5 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.1g 1% 81% 57.2 times less than BeefBeef
Monounsaturated Fat 0.04g N/A 86% 280 times less than AvocadoAvocado
Polyunsaturated fat 0.17g N/A 80% 274.3 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 105
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
7%
Total Carbohydrate 20g
24%
Dietary Fiber 6g
Total Sugars g
Includes ? g Added Sugars
Protein 5g
Vitamin D 0mcg 0%

Calcium 50mg 5%

Iron 0mg 0%

Potassium 296mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Bean nutrition infographic

Bean nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.