White beans, per 100 g: 139 kcal, 9.7 g protein, 25.1 g carbohydrate, 6.3 g fibre, 0.4 g fat. Figures are the USDA reference values for “Beans, white, mature seeds, cooked, boiled, with salt”.
At 100 g it reaches the EU threshold to be called a source of folate, manganese, copper, potassium. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 139 kcal | |
| Protein | 9.73 g | |
| Fat | 0.35 g | |
| of which saturates | 0.091 g | |
| of which monounsaturates | 0.031 g | |
| of which polyunsaturates | 0.152 g | |
| Carbohydrate | 25.1 g | |
| of which sugars | 0.34 g | |
| Fibre | 6.3 g | |
| Water | 63.1 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 90 mg | 11.3% |
| Iron | 3.7 mg | 26.4% |
| Magnesium | 63 mg | 16.8% |
| Phosphorus | 113 mg | 16.1% |
| Potassium | 561 mg | 28.1% |
| Sodium | 242 mg | |
| Zinc | 1.38 mg | 13.8% |
| Copper | 0.287 mg | 28.7% |
| Manganese | 0.636 mg | 31.8% |
| Selenium | 1.3 µg | 2.36% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.94 mg | 7.83% |
| Vitamin K | 3.5 µg | 4.67% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.118 mg | 10.7% |
| Riboflavin (B2) | 0.046 mg | 3.29% |
| Niacin (B3) | 0.14 mg | 0.875% |
| Pantothenic acid (B5) | 0.229 mg | 3.82% |
| Vitamin B6 | 0.093 mg | 6.64% |
| Folate | 81 µg | 40.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
- Magnesium contributes to normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass