Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026
beans small white mature
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Beans, small white, mature seeds

🔥 336 Calories
💪 21.1g Protein
⚡ 62.2g Carbohydrates
🥑 1.2g Fat

Beans, small white, mature seeds provides 336 kcal per 100 g, with 21.1 g of protein, 62.2 g of carbohydrates and 1.2 g of fat. 1 cup of Beans, small white, mature seeds (215 g) provides about 722 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Beans, small white, mature seeds
Energy density
Dense
336 kcal per 100g
Macro energy profile
Carb-led
25% Protein · 72% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 30 · GL 5
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1Very high in ironVery high in magnesium

Nutritional Information

336
kcal/100g
Protein
21.1g
Carbohydrates
62.2g
Fat
1.2g
Glycemic Index:
30

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories336 kcal
Protein21.1 g
Carbohydrates62.2 g
Fat1.2 g
Fiber24.9 g
Sodium12 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup215 g722 kcal
100 g100 g336 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
336 kcal
Protein
21.1 g
Carbohydrates
62.2 g
Fat
1.2 g
Fiber
24.9 g
Sodium
12 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Beans, small white, mature seeds

Beans, small white, mature seeds are a nutrient-rich legume originating from Central and South America. Known for their small, oval shape and creamy texture, these beans have been cultivated for thousands of years and are a staple in many cuisines. They are often used in soups, stews, and salads, making them a versatile ingredient in both traditional and modern recipes. Their mild flavor allows them to complement a wide array of dishes, enhancing both nutrition and taste.

Nutritionally, small white beans are an excellent source of plant-based protein and dietary fiber, making them beneficial for muscle repair and digestive health. With 336 calories per 100 grams, they also provide essential vitamins and minerals, including iron and potassium. Their low fat content and absence of cholesterol make them a heart-healthy food choice. Incorporating small white beans into your diet can contribute to improved overall health and well-being, particularly for those seeking vegetarian or vegan protein sources.

Health Benefits

Promotes heart health due to low fat and cholesterol content.
Supports muscle growth and repair thanks to high protein levels.
Aids digestion with significant fiber content.
Helps regulate blood sugar levels, beneficial for diabetics.
Provides essential minerals like iron, aiding in oxygen transport.
Rich in antioxidants, potentially reducing inflammation.
Supports weight management due to high fiber and protein content.
Contributes to bone health with calcium and magnesium.
May improve gut health by promoting healthy bacteria.
Supports skin health due to the presence of vitamin B complex.

Recommended Food Pairings

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Add to soups for a hearty texture and nutritional boost.
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Pair with brown rice for a complete protein source.
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Mix with fresh vegetables in salads for added crunch.
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Use in chili recipes for a filling and satisfying meal.
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Blend into dips with spices for a protein-rich snack.

How to Consume

Serving size
Recommended serving is 150g or 1 cup cooked.
Frequency
Recommended frequency is 2-3 times per week.
  • •Soak dried beans overnight for easier cooking.
  • •Cook beans thoroughly to improve digestibility.
  • •Incorporate beans into various dishes for balanced nutrition.
  • •Add spices to enhance flavor and health benefits.
  • •Consider using canned beans for convenience, but rinse to reduce sodium.

Selection & Storage

How to choose:

  • ✓Select beans that are firm and undamaged.
  • ✓Look for bright, consistent color without discoloration.
  • ✓Check for a fresh smell; avoid beans with musty odors.
  • ✓Opt for whole beans over split ones for better quality.
Storage
Store in a cool, dry place in an airtight container.
Shelf life
Dried beans can last for 1-2 years; cooked beans stored in the refrigerator last 5-7 days.

Warnings & Contraindications

  • ⚠️Individuals with bean allergies should avoid.
  • ⚠️Those with gastrointestinal issues may experience discomfort.
  • ⚠️Excessive consumption can lead to digestive upset, including gas and bloating.
  • ⚠️Always cook beans thoroughly to neutralize anti-nutrients.

Frequently Asked Questions

How many calories does Beans, small white, mature seeds have?

Beans, small white, mature seeds contain approximately 336 calories per 100 grams, making them a nutritious choice for a balanced diet.

Is Beans, small white, mature seeds healthy?

Yes, they are healthy due to their high protein and fiber content, low fat, and rich supply of essential vitamins and minerals.

How should Beans, small white, mature seeds be stored?

Store dried beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated and consumed within 5-7 days.

What are the benefits of eating Beans, small white, mature seeds?

They provide numerous benefits such as promoting heart health, aiding digestion, and supplying essential nutrients for overall well-being.

How much Beans, small white, mature seeds can I eat per day?

A recommended portion is about 150 grams or 1 cup cooked, which can be consumed 2-3 times per week.

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