Beans, baked, canned, plain or vegetarian

Plant foods · Legumes · Beans, lentils & peas

g
Macronutrients 67 / 100 How is this scored?

Composition

Energy

Protein 4.8 g · 19 kcal/100g
Fat 0.4 g · 3 kcal/100g
Carbs 21.1 g · 85 kcal/100g
Fiber 4.1 g
Water 72 g
Total energy 94 kcal

Energy is predominantly from carbs (79%); EFSA recommends 45–60% for a balanced diet

Fat quality 86 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.1g
Omega-3
0.05g
Omega-6
0.06g

Saturated fat is 0.7% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 1.1 (excellent, target ≤ 4).

Protein quality 80 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 80%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (80% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 29 / 100 How is this scored?

Vitamins

Vitamin A 5 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 1 µg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.08 mg
Folate (B9) 12 µg
Vitamin B12 0.00 µg

Minerals

Calcium 34 mg
Iron 1.2 mg
Magnesium 27 mg
Phosphorus 74 mg
Potassium 224 mg
Sodium 343 mg
Zinc 2.3 mg
Copper 0.15 mg
Manganese 0.11 mg
Selenium 5.0 µg

Notable source of Zinc (23% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.