1 serving (100 grams) contains 347 calories, 21.0 grams of protein, 1.2 grams of fat, and 63.0 grams of carbohydrates.
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Nutrition Information
Calories |
694 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 126 g | 45% | |
| Dietary Fiber | 30.4 g | 108% | |
| Sugars | 4.2 g | ||
| protein | 42 g | 84% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 246 mg | 18% | |
| Iron | 10.2 mg | 56% | |
| Potassium | 2966 mg | 63% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Whole beans
Whole beans are nutrient-packed legumes commonly used in cuisines worldwide, particularly in Latin American, Mediterranean, Middle Eastern, and Asian dishes. Varieties like black beans, kidney beans, chickpeas, and navy beans are excellent sources of plant-based protein, dietary fiber, and complex carbohydrates. They provide essential vitamins and minerals, including iron, magnesium, potassium, and folate, while being low in fat and naturally cholesterol-free. Their high fiber content supports digestive health and helps maintain balanced blood sugar levels. Whole beans are also rich in antioxidants and heart-healthy compounds, making them beneficial for overall well-being. However, if not prepared properly, they can lead to digestive discomfort due to compounds like lectins and oligosaccharides. Soaking and thorough cooking reduce these effects. Versatile and satisfying, whole beans are a wholesome addition to soups, salads, and main dishes, offering both flavor and nourishment to a balanced diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
