Beans, white, mature seeds, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
White beans, encompassing varieties like cannellini and navy beans, are known for their delicate flavor and creamy texture when cooked. Raw, they are a versatile legume, ideal for soups, stews, and Mediterranean-inspired dishes.
Per 100g reference serving, Beans, white, mature seeds, raw provides 333 kcal of energy, 23.4g protein (27% of calories), 60.3g total carbohydrates (70% of calories, including 15.2g dietary fiber and 2.11g sugars), and 0.85g total fat (3% of calories).
Vitamins Profile in Beans, white, mature seeds, raw (Per 100g)
Track how Beans, white, mature seeds, raw 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 E (Alpha-Tocopherol) | 0.21 mg | 1.4% DV |
| Vitamin K (Phylloquinone) | 5.6 µg | 4.7% DV |
| Vitamin B1 (Thiamin) | 0.437 mg | 36.4% DV |
| Vitamin B2 (Riboflavin) | 0.146 mg | 11.2% DV |
| Vitamin B3 (Niacin) | 0.479 mg | 3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.732 mg | 14.6% DV |
| Vitamin B6 (Pyridoxine) | 0.318 mg | 18.7% DV |
| Total Folate (Vitamin B9) | 388 µg | 97% DV |
| Folate (Dietary Folate Equivalents) | 388 µg | 97% DV |
| Natural Food Folate | 388 µg | 97% DV |
| Choline | 66.2 mg | 12% DV |
Minerals & Electrolytes in Beans, white, mature seeds, raw (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) | 10.4 mg | 58% DV |
| Calcium (Ca) | 240 mg | 18.5% DV |
| Magnesium (Mg) | 190 mg | 45.2% DV |
| Potassium (K) | 1795 mg | 38.2% DV |
| Zinc (Zn) | 3.67 mg | 33.4% DV |
| Selenium (Se) | 12.8 µg | 23.3% DV |
| Phosphorus (P) | 301 mg | 24.1% DV |
| Copper (Cu) | 0.984 mg | 100% DV |
| Manganese (Mn) | 1.8 mg | 78.1% DV |
| Sodium (Na) | 16 mg | 0.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.166 g | 10.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.198 g | 1.4% DV |
| Monounsaturated Fat (MUFA) | 0.074 g | 0.2% DV |
| Polyunsaturated Fat (PUFA) | 0.364 g | 1.8% DV |
| Saturated Fat (SFA) | 0.219 g | 1.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 1.86 g | 62.2% DV |
| Isoleucine (BCAA) | 1.03 g | 68.7% DV |
| Valine (BCAA) | 1.22 g | 67.9% DV |
| Lysine | 1.6 g | 76.3% DV |
| Methionine | 0.351 g | 35.1% DV |
| Tryptophan | 0.277 g | 69.2% DV |
| Phenylalanine | 1.26 g | 84.2% DV |
| Threonine | 0.983 g | 89.4% DV |
| Histidine | 0.65 g | 81.2% DV |
| Glycine | 0.912 g | 30.4% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Beans, white, mature seeds, raw contains 333 calories (kcal), 23.4g of protein, 60.3g of carbohydrates (15.2g fiber, 2.11g total sugars), and 0.85g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beans, white, mature seeds, raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -23.2 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Beans, white, mature seeds, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beans, white, mature seeds, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.