Food Nutrient Profile - Boiled Small White Beans

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Nutrients in 100 grams of Boiled Small White Beans

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

Macros Ratio

Protein Fat Carbs
25%
4%
71%
100 g ▼

Macro Nutrients

Boiled Small White Beans
Energy142 kcal
4.9%
Boiled Small White Beans provide 142kcal of Energy per 100 grams, meeting 4.9% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.64 g
0.66%
Boiled Small White Beans provide 0.64g of Fat per 100 grams, meeting 0.66% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.17 g
0.52%
Boiled Small White Beans provide 0.17g of Saturated Fat per 100 grams, meeting 0.52% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.13 g
7.88%
Boiled Small White Beans provide 0.13g of Omega 3 per 100 grams, meeting 7.88% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.15 g
0.88%
Boiled Small White Beans provide 0.15g of Omega 6 per 100 grams, meeting 0.88% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled Small White Beans provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate26 g
20%
Boiled Small White Beans provide 26g of Carbohydrate per 100 grams, meeting 20% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber10.4 g
27.4%
Boiled Small White Beans provide 10.4g of Fiber per 100 grams, meeting 27.4% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein8.97 g
16%
Boiled Small White Beans provide 8.97g of Protein per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Small White Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled Small White Beans provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.24 mg
19.7%
Thiamine
Boiled Small White Beans provide 0.24mg of Vitamin B1 per 100 grams, meeting 19.7% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.059 mg
4.54%
Riboflavin
Boiled Small White Beans provide 0.059mg of Vitamin B2 per 100 grams, meeting 4.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.27 mg
1.7%
Niacin, nicotinic acid, niacinamide
Boiled Small White Beans provide 0.27mg of Vitamin B3 per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.25 mg
5.02%
Pantothenic acid
Boiled Small White Beans provide 0.25mg of Vitamin B5 per 100 grams, meeting 5.02% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.13 mg
9.77%
Pyridoxine
Boiled Small White Beans provide 0.13mg of Vitamin B6 per 100 grams, meeting 9.77% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9137 μg
34.3%
Folates and Folic Acid
Boiled Small White Beans provide 137μg of Vitamin B9 per 100 grams, meeting 34.3% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Small White Beans provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Boiled Small White Beans provide 0mg of Vitamin C per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Small White Beans provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Boiled Small White Beans
Calcium73 mg
7.3%
Boiled Small White Beans provide 73mg of Calcium per 100 grams, meeting 7.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.15 mg
16.6%
Boiled Small White Beans provide 0.15mg of Copper per 100 grams, meeting 16.6% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.84 mg
35.5%
Boiled Small White Beans provide 2.84mg of Iron per 100 grams, meeting 35.5% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium68 mg
16%
Boiled Small White Beans provide 68mg of Magnesium per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.51 mg
22%
Boiled Small White Beans provide 0.51mg of Manganese per 100 grams, meeting 22% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus169 mg
24%
Boiled Small White Beans provide 169mg of Phosphorus per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium463 mg
13.6%
Boiled Small White Beans provide 463mg of Potassium per 100 grams, meeting 13.6% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.3 μg
2.36%
Boiled Small White Beans provide 1.3μg of Selenium per 100 grams, meeting 2.36% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium2 mg
0.13%
Boiled Small White Beans provide 2mg of Sodium per 100 grams, meeting 0.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1.1 mg
9.9%
Boiled Small White Beans provide 1.1mg of Zinc per 100 grams, meeting 9.9% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water63.2 g
1.7%
Boiled Small White Beans provide 63.2g of Water per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Boiled Small White Beans | 100g: Calories, Carbs, Protein & More

Discover the nutritional benefits of boiled small white beans with detailed macro and micronutrient data in 100g serving size. Learn about the health advantages of incorporating small white beans into your diet.

Boiled small white beans are a nutritional powerhouse, especially when it comes to vitamins. In just 100 grams, you'll find an excellent source of Vitamin B9 (folate), which is crucial for DNA synthesis and repair, making it vital for pregnant women and anyone looking to maintain healthy cell function.

These beans also provide a good amount of Vitamin B1 (thiamine) and Vitamin B6 (pyridoxine). Thiamine is essential for energy metabolism and nerve function, while Vitamin B6 plays a role in protein metabolism and cognitive development.

Additionally, boiled small white beans contain some Vitamin B2 (riboflavin) and Vitamin B5 (pantothenic acid), both of which are important for energy production and overall cellular function.

While they do have trace amounts of Vitamin B3 (niacin), they lack Vitamin A, Vitamin B12, Vitamin C, and Vitamin D.

When it comes to minerals, 100 grams of boiled small white beans are an excellent source of Iron, Manganese, and Phosphorus. Iron is essential for oxygen transport in the blood, manganese plays a role in bone formation and nutrient metabolism, and phosphorus is crucial for healthy bones and teeth.

These beans also offer a good amount of Calcium, Copper, Magnesium, Potassium, and Zinc. Calcium is well-known for its role in bone health, copper aids in iron absorption, magnesium is involved in over 300 biochemical reactions in the body, potassium helps regulate fluid balance and muscle contractions, and zinc supports immune function and wound healing.

While there are trace amounts of Selenium, which is important for antioxidant protection, these beans contain no Sodium, making them a heart-healthy choice.

In terms of macronutrients, 100 grams of boiled small white beans are an excellent source of Fiber, which is essential for digestive health and can help regulate blood sugar levels.

They also provide a good amount of Omega-3 fatty acids, Carbohydrates, and Protein. Omega-3s are known for their anti-inflammatory properties, carbohydrates are the body's primary energy source, and protein is essential for muscle repair and growth.

While there are trace amounts of Omega-6 fatty acids, these beans contain no Fat or Saturated Fat, making them a lean, nutritious option for anyone looking to maintain a healthy diet.

Incorporating boiled small white beans into your meals can significantly boost your intake of essential vitamins, minerals, and macronutrients, all while keeping your diet plant-based and wholesome. Enjoy them in soups, stews, salads, or even as a standalone side dish!

Frequently Asked Questions about Boiled Small White Beans

What are the health benefits of Boiled Small White Beans?

Boiled small white beans are a great source of plant-based protein, fiber, and essential nutrients such as iron, folate, and magnesium. They can help support heart health, digestion, and blood sugar control. Additionally, white beans are low in fat and cholesterol-free, making them a healthy addition to a balanced vegan diet.

Are there any potential risks or side effects of consuming Boiled Small White Beans?

Boiled small white beans are a nutritious plant-based source of protein, fiber, vitamins, and minerals. However, some people may experience digestive discomfort such as gas or bloating due to the high fiber content of beans. To minimize these effects, it's important to gradually increase your intake of beans and ensure they are cooked thoroughly. Overall, small white beans can be a healthy addition to a balanced vegan diet.

Can I lose weight by eating more Boiled Small White Beans?

Yes, boiled small white beans can be a helpful addition to a weight loss diet. They are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Just be sure to balance your diet with a variety of other nutrient-dense foods to support overall health and weight loss goals.

Can I gain more muscles by eating more Boiled Small White Beans if I train consistently?

Yes, boiled small white beans are a good source of plant-based protein which is essential for muscle growth. However, muscle growth also depends on a combination of factors including overall calorie intake, training intensity, and rest. It's important to consume a variety of plant-based protein sources and other nutrients to support muscle growth and recovery.

Can I eat Boiled Small White Beans if I have diabetes?

Yes, boiled small white beans can be a good option for individuals with diabetes due to their low glycemic index and high fiber content. They can help regulate blood sugar levels and provide a good source of plant-based protein. Just be mindful of portion sizes and how they affect your blood sugar levels when incorporating them into your meals.

Can I consume Boiled Small White Beans if I am on a Keto diet?

Small white beans are relatively high in carbohydrates, so they may not be the best choice for a strict ketogenic diet. However, if you are following a more liberal approach to keto or simply watching your carb intake, you could potentially include small white beans in moderation. Just be mindful of portion sizes and consider how they fit into your overall daily carb limit.

Can I eat Boiled Small White Beans if I am on a low fat diet?

Yes, boiled small white beans can be a great addition to a low-fat diet. They are a good source of plant-based protein, fiber, and various vitamins and minerals. Just be mindful of portion sizes and avoid adding high-fat toppings like cheese or fatty meats.

What is the environmental impact of producing Boiled Small White Beans?

Producing boiled small white beans has a relatively low environmental impact compared to animal-based protein sources. Beans require less water, land, and energy to produce, and they have a lower carbon footprint. Choosing plant-based proteins like beans can help reduce greenhouse gas emissions and support sustainable food systems.




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