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Beans Calories
Plant-based protein, fiber, vitamin and mineral source
CALORIES
GI
POTASSIUM
FIBER
Beans Nutrition Facts
Selected: 100 g
127
KCAL / 100G
Carbs
22.8g
· 70%
Protein
8.7g
· 27%
Fat
0.5g
· 3%
Fiber
7.4g
Beans Vitamins & Minerals
Vitamins
Folate
130µg · 33% DV
B1
0.21mg · 18% DV
B6
0.13mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
140mg · 20% DV
Potassium ⭐
405mg · 12% DV
Iron
2mg · 11% DV
Magnesium
43mg · 10% DV
Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beans Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beans Contain Allergens?
No known major allergens
Which Diets Is Beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beans Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beans
Beans — Frequently Asked Questions
How many calories are in beans?
Beans provide 127 calories per 100 g.
How much protein do beans have?
Beans contain 8.7 g of protein per 100 g.
Are beans high in carbohydrates?
Beans contain 22.8 g of carbohydrates per 100 g. They also provide 7.4 g of fiber per 100 g.
Are beans a good source of fiber?
Yes. Beans provide 7.4 g of fiber per 100 g.
Are beans low in fat?
Yes. Beans contain just 0.5 g of fat per 100 g.
What is the glycemic index of beans?
Beans have a glycemic index of 28.
Do beans have a low glycemic index?
Yes. With a glycemic index of 28, beans are a low-glycemic-index food.
Are beans suitable for a vegan or vegetarian diet?
Yes. Beans are compatible with both vegan and vegetarian eating patterns.
Are beans gluten-free?
Yes. Beans are listed as compatible with a gluten-free diet.
Are beans processed food?
No. Beans are classified as unprocessed, and they are also compatible with omnivore, pescatarian, Mediterranean, flexitarian, and Paleo diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.