Baked beans: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic comfort food, baked beans are slow-cooked to perfection in a rich, savory-sweet sauce, often featuring molasses, brown sugar, and sometimes pork, creating a deeply satisfying side dish. --- RECIPE --- Servings: 8 Prep Time: 20 minutes (plus soaking time) Ingredients: - 1 lb dried navy beans, rinsed - 6 cups water - 1/2 cup molasses - 1/4 cup brown sugar - 1/4 cup ketchup - 1 tbsp Dijon mustard - 1 onion, finely chopped - 4 oz salt pork or bacon, diced - Salt and pepper to taste Instructions: 1. Soak navy beans overnight. Drain and rinse. 2. Place beans in a large pot, cover with fresh water, and bring to a boil. Reduce heat and simmer for 30-45 minutes until slightly tender but not mushy. Drain, reserving 1 cup of cooking liquid. 3. Preheat oven to 300°F (150°C). 4. In an oven-safe pot or Dutch oven, combine beans, molasses, brown sugar, ketchup, mustard, and onion. Stir in reserved cooking liquid. 5. Bury the diced salt pork or bacon into the beans. 6. Cover and bake for 4-6 hours, stirring occasionally, until beans are very tender and sauce has thickened. Add more water if needed. Season with salt and pepper.
Per 100g reference serving, Baked beans provides 105 kcal of energy, 4.52g protein (16% of calories), 21.6g total carbohydrates (77% of calories, including 4.4g dietary fiber and 8.23g sugars), and 0.89g total fat (7% of calories).
Vitamins Profile in Baked beans (Per 100g)
Track how Baked beans contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.04 mg | 0.3% DV |
| Vitamin K (Phylloquinone) | 0.4 µg | 0.3% DV |
| Vitamin B1 (Thiamin) | 0.031 mg | 2.6% DV |
| Vitamin B2 (Riboflavin) | 0.014 mg | 1.1% DV |
| Vitamin B3 (Niacin) | 0.289 mg | 1.8% DV |
| Vitamin B6 (Pyridoxine) | 0.048 mg | 2.8% DV |
| Total Folate (Vitamin B9) | 8 µg | 2% DV |
| Folate (Dietary Folate Equivalents) | 8 µg | 2% DV |
| Natural Food Folate | 8 µg | 2% DV |
| Choline | 22.3 mg | 4.1% DV |
| Beta-Carotene | 9 µg | 0.2% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 9 µg | 0.1% DV |
| Lycopene | 83 µg | 0.8% DV |
Minerals & Electrolytes in Baked beans (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.4 mg | 7.8% DV |
| Calcium (Ca) | 39 mg | 3% DV |
| Magnesium (Mg) | 30 mg | 7.1% DV |
| Potassium (K) | 231 mg | 4.9% DV |
| Zinc (Zn) | 0.51 mg | 4.6% DV |
| Selenium (Se) | 4.8 µg | 8.7% DV |
| Phosphorus (P) | 88 mg | 7% DV |
| Copper (Cu) | 0.171 mg | 19% DV |
| Sodium (Na) | 391 mg | 17% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.18 g | 11.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.223 g | 1.6% DV |
| Monounsaturated Fat (MUFA) | 0.222 g | 0.7% DV |
| Polyunsaturated Fat (PUFA) | 0.4 g | 2% DV |
| Saturated Fat (SFA) | 0.231 g | 1.2% DV |
| Dietary Cholesterol | 7 mg | 2.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Baked beans contains 105 calories (kcal), 4.52g of protein, 21.6g of carbohydrates (4.4g fiber, 8.23g total sugars), and 0.89g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Baked beans has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of -0.667 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Baked beans: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Baked beans by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.