Beans, white, mature seeds, cooked, boiled, without salt

Composition

Energy

Protein 9.7 g · 39 kcal/100g

Fat 0.4 g · 3 kcal/100g

Carbs 25.1 g · 100 kcal/100g

Fiber 6.3 g

Water 63 g

Total energy 139 kcal

Energy is predominantly from carbs (70%); EFSA recommends 45–60% for a balanced diet

Total fat

0.4g

Saturated

0.1g

Monounsat.

0.0g

Polyunsat.

0.2g

Omega-6

0.08g

Saturated fat is 0.6% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 0 µg

Vitamin C 0.0 mg

Vitamin D 0.0 µg

Vitamin E 0.9 mg

Vitamin K 4 µg

Thiamin (B1) 0.12 mg

Riboflavin (B2) 0.05 mg

Niacin (B3) 0.1 mg

Pantothenic (B5) 0.2 mg

Vitamin B6 0.09 mg

Folate (B9) 81 µg

Vitamin B12 0.00 µg

Minerals

Calcium 90 mg

Iron 3.7 mg

Magnesium 63 mg

Phosphorus 113 mg

Potassium 561 mg

Sodium 6 mg

Zinc 1.4 mg

Copper 0.29 mg

Manganese 0.64 mg

Selenium 1.3 µg

Notable source of Folate (B9) (40% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.