Bean: calories and nutrition facts
100 g of bean has 132 kcal. 1 cup, cooked (172 g): 227 kcal.
Bean is in the family Legumes. Per 100 g it provides 8.9 g protein, 23.7 g carbohydrates (8.7 g fiber) and 0.54 g fat: about 70% of its calories come from carbohydrates.
What bean provides most
- High in folate (vitamin B9): 149 µg per 100 g, 37 % of the Daily Value.
- High in fiber: 8.7 g per 100 g, 31 % of the Daily Value.
- High in vitamin B1 (thiamin): 0.24 mg per 100 g, 20 % of the Daily Value.
- Source of protein: 8.9 g per 100 g, 18 % of the Daily Value.
- Source of magnesium: 70 mg per 100 g, 17 % of the Daily Value.
- Source of iron: 2.1 mg per 100 g, 12 % of the Daily Value.
Bean per serving
The serving is 1 cup, cooked, 172 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, cooked |
|---|---|---|
| Calories | 132 kcal | 227 kcal |
| Protein | 8.9 g | 15.2 g |
| Carbohydrates | 23.7 g | 40.8 g |
| Fiber | 8.7 g | 15 g |
| Sugars | 0.32 g | 0.55 g |
| Fat | 0.54 g | 0.93 g |
| Sodium | 1 mg | 1.7 mg |
Bean nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 132 kcal | — |
| Protein | 8.9 g | 18 % |
| Total fat | 0.54 g | 1 % |
| Saturated fat | 0.14 g | 1 % |
| Monounsaturated fat | 0.05 g | — |
| Polyunsaturated fat | 0.23 g | — |
| Cholesterol | 0 mg | 0 % |
| Carbohydrates | 23.7 g | 9 % |
| Dietary fiber | 8.7 g | 31 % |
| Total sugars | 0.32 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 0 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.87 mg | 6 % |
| Vitamin K | 3.3 µg | 3 % |
| B1 · Thiamin | 0.24 mg | 20 % |
| B2 · Riboflavin | 0.06 mg | 5 % |
| B3 · Niacin | 0.51 mg | 3 % |
| B6 | 0.07 mg | 4 % |
| B9 · Folate | 149 µg | 37 % |
| B12 | 0 µg | 0 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 27 mg | 2 % |
| Iron | 2.1 mg | 12 % |
| Magnesium | 70 mg | 17 % |
| Phosphorus | 140 mg | 11 % |
| Potassium | 355 mg | 8 % |
| Sodium | 1 mg | 0 % |
| Zinc | 1.1 mg | 10 % |
| Selenium | 1.2 µg | 2 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.1 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other legumes
Of 5 foods in this family on Micela, bean ranks 3rd for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🫙 Soybean | 172 | 18.2 g |
| 2 | 🟡 Chickpea | 164 | 8.9 g |
| 3 | 🫘 Bean | 132 | 8.9 g |
| 4 | 🟤 Lentil | 116 | 9 g |
| 5 | 🫛 Pea | 81 | 5.4 g |
Among Micela's 180 foods, bean is in the top 10 for fiber (7th).
Where it comes from
Domesticated twice: Mesoamerica and the Andes.
Approximate origin, under review.
Frequently asked questions
How many calories does bean have?
100 g of bean has 132 kcal. 1 cup, cooked (172 g) has 227 kcal.
How much protein does bean have?
8.9 g per 100 g; 15.2 g in 1 cup, cooked.
How many carbs does bean have?
23.7 g of carbohydrates per 100 g, of which 8.7 g is fiber and 0.32 g sugars.
What vitamins and minerals does bean have?
The ones it provides most per 100 g, by Daily Value: folate (vitamin B9), 37 %; fiber, 31 %; vitamin B1 (thiamin), 20 %; protein, 18 %.
Where does bean come from?
Domesticated twice: Mesoamerica and the Andes. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 16015 · Beans, black, mature seeds, cooked, boiled, without salt · Beans, black, mature seeds, cooked, boiled, without salt
One serving (1 cup, cooked) is about 11% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers