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Beans (Raw) Calories
Plant protein, fiber, source of vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Beans (Raw) Nutrition Facts
Selected: 100 g
347
KCAL / 100G
Carbs
62.4g
· 72%
Protein
21.6g
· 25%
Fat
1.2g
· 3%
Fiber
15.2g
Beans (Raw) Vitamins & Minerals
Vitamins
Folate
394µg · 99% DV
B1
0.5mg · 42% DV
B6
0.4mg · 24% DV
Biotin
5µg · 17% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
406mg · 58% DV
Manganese
1mg · 43% DV
Potassium ⭐
1359mg · 40% DV
Beans (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Beans (Raw) Contain Allergens?
No known major allergens
Which Diets Is 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
✓ Suitable
Low FODMAP
— Not suitable
Beans (Raw) Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.54g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
Foods Similar to Beans (Raw)
Beans (Raw) — Frequently Asked Questions
Can you eat raw dry beans?
No. Raw or undercooked dry beans can contain lectins that may cause nausea, vomiting, and diarrhea, so they need proper soaking and thorough cooking before eating.
Why should dry beans be soaked before cooking?
Soaking helps beans cook more evenly and can shorten the cooking time. Draining the soaking water may also reduce some of the fermentable carbohydrates that contribute to gas.
How can I make beans less likely to cause gas?
Soak them well, discard the soaking water, and cook them in fresh water until fully tender. Starting with a small serving and eating beans regularly can also help the gut adjust to their fiber.
When should salt and acidic ingredients be added to beans?
Salt can be added once the beans are beginning to soften. Acidic ingredients such as tomatoes, lemon juice, or vinegar are best added later, as they can slow softening.
Can dry beans be cooked in a pressure cooker?
Yes, a pressure cooker can greatly reduce cooking time. Do not overfill the cooker, since beans can foam, and follow the appliance’s safety instructions.
How should cooked beans be stored?
Cool cooked beans promptly, refrigerate them in a sealed container, and use them within a few days. For longer storage, freeze them in meal-sized portions.
Are canned beans as good as home-cooked dry beans?
Canned beans are convenient because they are already cooked, but some varieties contain added salt. Home-cooked beans give you more control over salt, seasonings, and texture.
What foods pair well with beans?
Beans pair well with grains such as rice, bulgur, or whole-grain bread because the foods complement each other’s amino acid profiles. Adding vitamin C-rich foods such as peppers, tomatoes, parsley, or citrus can support absorption of plant-based iron.
Is it okay to eat beans at night?
For most people, yes, but beans may cause bloating or discomfort in people with sensitive digestion when eaten late. A modest portion of well-cooked beans is often easier to tolerate.
Who should be cautious with beans?
People with irritable bowel syndrome or frequent bloating may need to test portion sizes and preparation methods. Anyone following medically prescribed limits for potassium, phosphorus, or protein should ask their clinician or dietitian for individualized advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.