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White Beans (Raw) Calories
High in protein and fiber, rich in B vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
White Beans (Raw) Nutrition Facts
Selected: 100 g
333
KCAL / 100G
Carbs
60g
· 70%
Protein
23.4g
· 27%
Fat
0.8g
· 3%
Fiber
23.2g
White Beans (Raw) Vitamins & Minerals
Vitamins
Folate
388µg · 97% DV
B1
0.5mg · 42% DV
B6
0.4mg · 24% DV
B5
0.9mg · 18% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
410mg · 59% DV
Iron
10mg · 56% DV
Potassium ⭐
1795mg · 53% DV
White Beans (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White 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 White Beans (Raw) Contain Allergens?
No known major allergens
Which Diets Is White Beans (Raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White Beans (Raw) Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to White Beans (Raw)
White Beans (Raw) — Frequently Asked Questions
How many calories are in raw white beans?
Raw white beans contain 333 calories per 100 g. The same serving provides 23.4 g of protein, 60 g of carbohydrates, and 0.8 g of fat.
Are raw white beans low glycemic?
Yes. Raw white beans have a glycemic index of 30 and provide 23.2 g of fiber per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.