Legumes

Beans (Dry) Nutrition Facts

Dry beans are a dried food with much of its original water removed, which concentrates its flavor and nutrients. They provide protein, dietary fiber, potassium, and calcium.

Calories333

Protein25.5 g

Carbs60 g

Fat1 g

ProteinCarbsFat

Nutrition for 100 g

Calories333 kcal

Protein25.5 g

Total Fat1 g

Carbohydrates60 g

Fiber4.3 g

SodiumNot reported

Total SugarsNot reported

Source: USDA FoodData Central (calculated from components)

Nutrients

Full nutrient profile

Proximates

Water0 g

Protein25.5 g

Total lipid (fat)1.04 g

Carbohydrates

Fiber, total dietary4.3 g

Starch35.4 g

Minerals

Calcium, Ca193 mg

Iron, Fe6.27 mg

Magnesium, Mg178 mg

Phosphorus, P548 mg

Potassium, K1490 mg

Zinc, Zn3.82 mg

Copper, Cu1.04 mg

Manganese, Mn2.05 mg

Sulfur, S232 mg

Nickel, Ni242 ug

Molybdenum, Mo468 ug

Cobalt, Co52.5 ug

Boron, B1210 ug

Interesting fact

The Compounds Soaking Removes

Dry beans contain 3.0-4.2% raffinose-family oligosaccharides by dry weight — the sugars behind their digestive reputation — and levels swing about 1.7-fold with variety and growing conditions. Canning leaches 30% to 69% of them out, depending on the variety.

Source: NIH PubMed Central

Practical guidance

How to choose and store Beans (Dry)

How to choose

Choose dry beans and lentils that are whole and unbroken, with no debris or moisture.

Storage

Store in a cool, dry place in an airtight container; follow the package date.

100 g

P 23.5gC 61.3gF 1.3g

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