Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Dried Beans (Raw) Calories
High in protein and fiber, not edible before cooking.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Dried Beans (Raw) (90 g) has 300 calories. That works out to 333 calories per 100 g. It contains 54 g of carbs, 19.3 g of protein, 1.2 g of fat and 13.7 g of fiber. Its 354.6 µg of Folate covers 89% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Dried Beans (Raw) Nutrition Facts
Selected: ½ cup (medium) · 90 g
300
KCAL / 90G
Carbs
54g
· 20% DV
Protein
19.3g
· 39% DV
Fat
1.2g
· 2% DV
Fiber
13.7g
· 49% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 25% · Fat 4%
Dried Beans (Raw) nutrition facts table · ½ cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 300 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 54 g | 20% |
| Fiber | 13.7 g | 49% |
| Protein | 19.3 g | 39% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in ½ Cup of Dried Beans (Raw)?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 90 g | 300 kcal |
| 1 piece (mini) | 10 g | 33 kcal |
| 1 ounce (small) | 28 g | 93 kcal |
| 0.25 cup (small) | 45 g | 150 kcal |
| 1 serving (small) | 60 g | 200 kcal |
| 100 g | 100 g | 333 kcal |
| 2 serving (large) | 120 g | 400 kcal |
| 1 cup (large) | 180 g | 599 kcal |
Calculated from 333 calories per 100 g.
Frequently Asked Questions About Dried Beans (Raw)
How do you cook dried beans?
Rinse dried beans, soak them if you have time, then simmer them in fresh water until completely tender. Add acidic ingredients such as tomatoes after the beans have softened, since acid can slow cooking.
Do dried beans need to be soaked before cooking?
No, soaking is not essential, but it usually reduces cooking time and helps beans cook more evenly. Unsoaked beans can go straight into a pot of water; allow extra time and check that every bean is tender before serving.
Are raw dried beans poisonous?
Some raw or undercooked beans, especially red kidney beans, contain phytohaemagglutinin, which can cause severe stomach upset. Never eat dried beans raw, and cook them thoroughly; a slow cooker alone may not get kidney beans hot enough.
How long do dried beans last in the pantry?
Dried beans can keep for a long time when stored in a cool, dry, dark place in an airtight container. They may take longer to soften as they age, so rotate older beans into use rather than relying on them for a quick meal.
Should you rinse dried beans before cooking?
Yes, rinse dried beans under running water and pick out any stones or damaged beans before cooking. Rinsing removes dust and debris from storage and handling; it does not replace cooking or make raw beans safe to eat.
Why are my dried beans still hard after cooking?
Beans that remain hard may be old, or the cooking water may be very hard. Acidic ingredients such as vinegar or tomatoes can also delay softening, so wait until the beans are tender before adding them.
Can you cook dried beans in a slow cooker?
Yes, but do not put raw kidney beans straight into a slow cooker. Boil them vigorously in fresh water first, then finish cooking them in the slow cooker; this is important because slow cookers may not reach a high enough temperature to neutralize their natural toxin.
Do you have to throw away the water used to soak dried beans?
It is usually best to drain and rinse soaked beans, then cook them in fresh water. Discarding the soaking water removes some of the carbohydrates that have leached into it and may make the beans easier for some people to digest.
Can dried beans go bad?
Yes, dried beans can be damaged by moisture, mold, or insects. Discard beans that smell musty, look moldy, feel damp, or show signs of pests; beans that are simply old may be safe but take much longer to cook.
How do you make dried beans less likely to cause gas?
Soak the beans, discard the soaking water, rinse them, and cook them thoroughly. Start with a modest serving if you do not eat beans often, then increase it gradually as your digestion gets used to the extra fiber.
Dried Beans (Raw) Vitamins & Minerals
Vitamins
Folate
354.6µg · 89% DV
B1
0.45mg · 38% DV
B6
0.36mg · 21% DV
Biotin
5.4µg · 18% DV
Minerals
Copper
0.63mg · 70% DV
Phosphorus
369mg · 53% DV
Manganese
0.99mg · 43% DV
Potassium ⭐
1223mg · 36% DV
Sodium
11mg · 0% DV
Dried Beans (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Beans (Raw)
To burn the 300 calories in ½ cup (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Dried Beans (Raw)?
Dried beans (raw) are mature bean seeds that have been dried for storage, ranging from pale and creamy to mottled or reddish, and from oval to kidney-shaped. They are an ingredient rather than a ready-to-eat snack: dried beans must be cooked before eating.
After rinsing, they are often soaked and then simmered until tender. Around the world, they appear in soups, stews, chilli, rice dishes and bean salads; in Turkey, they are commonly cooked with tomato and onion and served with rice and pickles. They provide substantial protein and fibre, along with plenty of carbohydrate, so a portion can be filling. Soaking ahead can shorten the cooking time, while using less oil keeps a bean stew lighter.
How Nutritious Is Dried Beans (Raw)?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Dried Beans (Raw) 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 Dried Beans (Raw) Contain Allergens?
No known major allergens
Which Diets Is Dried Beans (Raw) 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
Dried Beans (Raw) Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 4.9:1
Above the ideal 4:1 (4.9:1).
Compare Dried Beans (Raw)
Foods Similar to Dried Beans (Raw)
Have another question about Dried Beans (Raw)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.