17 Fit Food calories Grains, legumes and flour
White beans calories and nutrition facts
Per 100 g: 139 kcal — 9.7 g protein, 0.35 g fat and 18.8 g carbs.
White beans cover several varieties: creamy cannellini for Tuscan soups and salads, small haricot or navy beans, the ones in a tin of baked beans, and the larger beans simmered for French cassoulet. Canned cannellini come to about 114 kcal per 100 g, with home-cooked dried beans a little higher. Cooked white beans are rich in folate and manganese.
- High in protein
- High in fibre
- Fat-free
- Very low salt
- Protein 28%
- Fat 2%
- Carbs 54%
- Other 16%
In everyday portions
- Typical serving · 150 g 208 kcal
- 100 kcal is 70 g this much of it gives 100 kcal
- 20 g of protein is 205 g this much to eat for 20 g of protein
- Energy density Low 1.4 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 139 | 9.7 | 0.35 | 18.8 |
| Dry | 333 | 23.4 | 0.85 | 45.1 |
| Navy, cooked | 140 | 8.2 | 0.62 | 15.6 |
| Canned cannellini | 114 | 7.3 | 0.29 | 16.4 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 139 kcal 7%
- Protein 9.7 g 19%
- Fat 0.35 g <1%
- Carbs available, without fibre 18.8 g 7%
- Fibre 6.3 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 28%
- Fat 2%
- Carbs 54%
- Other 16%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.94 mg 8%
- Vitamin K 3.5 µg 5%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.118 mg 11%
- Vitamin B2 (riboflavin) 0.046 mg 3%
- Vitamin B3 (niacin) 0.14 mg <1%
- Vitamin B5 (pantothenic acid) 0.229 mg 4%
- Vitamin B6 0.093 mg 7%
- Folate (B9) 81 µg 40%
- Vitamin B12 0 µg 0%
- Choline 35.1 mg
Minerals
- Potassium 561 mg 28%
- Calcium 90 mg 11%
- Phosphorus 113 mg 16%
- Magnesium 63 mg 17%
- Iron 3.7 mg 26%
- Zinc 1.4 mg 14%
- Copper 0.287 mg 29%
- Manganese 0.636 mg 32%
- Selenium 1.3 µg 2%
- Iodine 1 µg <1%
- Sodium 6 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Fat-free
- Very low salt
- High in folate
- High in manganese
- Source of copper
- Source of potassium
- Source of iron
- Source of magnesium
- Source of phosphorus
Dry
Energy and macros
- Energy 333 kcal 17%
- Protein 23.4 g 47%
- Fat 0.85 g 1%
- Carbs available, without fibre 45.1 g 17%
- Fibre 15.2 g
- Salt 0.04 g <1%
Where the calories come from
- Protein 28%
- Fat 2%
- Carbs 54%
- Other 16%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.21 mg 2%
- Vitamin K 5.6 µg 7%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.437 mg 40%
- Vitamin B2 (riboflavin) 0.146 mg 10%
- Vitamin B3 (niacin) 0.479 mg 3%
- Vitamin B5 (pantothenic acid) 0.732 mg 12%
- Vitamin B6 0.318 mg 23%
- Folate (B9) 388 µg 194%
- Vitamin B12 0 µg 0%
- Choline 66.2 mg
Minerals
- Potassium 1,795 mg 90%
- Calcium 240 mg 30%
- Phosphorus 301 mg 43%
- Magnesium 190 mg 51%
- Iron 10.4 mg 75%
- Zinc 3.7 mg 37%
- Copper 0.984 mg 98%
- Manganese 1.8 mg 90%
- Selenium 12.8 µg 23%
- Iodine 0 µg 0%
- Sodium 16 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in folate
- High in copper
- High in manganese
- High in potassium
- High in iron
- High in magnesium
- High in phosphorus
- High in vitamin B1
- High in zinc
- High in calcium
- Source of selenium
- Source of vitamin B6
Navy, cooked
Energy and macros
- Energy 140 kcal 7%
- Protein 8.2 g 16%
- Fat 0.62 g <1%
- Carbs available, without fibre 15.6 g 6%
- Fibre 10.5 g
- Salt 0 g 0%
Where the calories come from
- Protein 24%
- Fat 4%
- Carbs 44%
- Other 28%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg <1%
- Vitamin K 0.6 µg <1%
- Vitamin C 0.9 mg 1%
- Vitamin B1 (thiamin) 0.237 mg 22%
- Vitamin B2 (riboflavin) 0.066 mg 5%
- Vitamin B3 (niacin) 0.649 mg 4%
- Vitamin B5 (pantothenic acid) 0.266 mg 4%
- Vitamin B6 0.138 mg 10%
- Folate (B9) 140 µg 70%
- Vitamin B12 0 µg 0%
- Choline 44.7 mg
Minerals
- Potassium 389 mg 19%
- Calcium 69 mg 9%
- Phosphorus 144 mg 21%
- Magnesium 53 mg 14%
- Iron 2.4 mg 17%
- Zinc 1 mg 10%
- Copper 0.21 mg 21%
- Manganese 0.527 mg 26%
- Selenium 2.9 µg 5%
- Iodine no data
- Sodium 0 mg 0%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Salt-free
- High in folate
- Source of manganese
- Source of vitamin B1
- Source of copper
- Source of phosphorus
- Source of potassium
- Source of iron
Canned cannellini
Energy and macros
- Energy 114 kcal 6%
- Protein 7.3 g 15%
- Fat 0.29 g <1%
- Carbs available, without fibre 16.4 g 6%
- Fibre 4.8 g
- Salt 0.85 g 14%
Where the calories come from
- Protein 25%
- Fat 2%
- Carbs 58%
- Other 15%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.79 mg 7%
- Vitamin K 2.9 µg 4%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.096 mg 9%
- Vitamin B2 (riboflavin) 0.037 mg 3%
- Vitamin B3 (niacin) 0.113 mg <1%
- Vitamin B5 (pantothenic acid) 0.185 mg 3%
- Vitamin B6 0.075 mg 5%
- Folate (B9) 65 µg 32%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 454 mg 23%
- Calcium 73 mg 9%
- Phosphorus 91 mg 13%
- Magnesium 51 mg 14%
- Iron 3 mg 21%
- Zinc 1.1 mg 11%
- Copper 0.232 mg 23%
- Manganese 0.515 mg 26%
- Selenium 1.6 µg 3%
- Iodine no data
- Sodium 340 mg 14%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Fat-free
- High in folate
- Source of manganese
- Source of copper
- Source of potassium
- Source of iron
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 64% Fewer calories than 64% of grains, legumes and flours.
- 75% More folate than 75% of grains, legumes and flours.
- 88% More potassium than 88% of grains, legumes and flours.
- 76% More iron than 76% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Kidney beans 127 kcal
- Chickpeas 164 kcal
- Lentils 116 kcal
- Couscous 112 kcal
- Baked beans 94 kcal
- Millet 119 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 175203.
The vitamins and minerals it lacked come from Livsmedelsdatabasen (Sweden).
Carbs are available carbohydrates, without fibre, as on EU labels.