USDA Standard Reference · Legumes and Legume Products
Beans, small white, mature seeds, raw
According to USDA FoodData Central (FDC ID 173749, data refreshed July 2026), nutrition facts per 100g, sourced verbatim.
- 336
- Caloriesmoderate density
- 21.1g
- Proteinhigh · 42% DV
- 62.3g
- Carbshigh · 23% DV
- 1.2g
- Fatlow · 2% DV
Beans, small white, mature seeds, raw contains 336 calories per 100g according to USDA FoodData Central. It has 21.1g of protein, 1.2g of fat, and 62.3g of carbohydrates per 100g. Data is sourced verbatim from the USDA Standard Reference database, refreshed July 2026.
- More protein than 75% of USDA whole foods
The verdict
Beans, small white, mature seeds, raw is a protein standout, richer in protein than 75% of USDA whole foods.
- 21.1g
- protein per 100g
- Top 25%
- protein vs USDA whole foods
- 336
- calories per 100g
- 24.9g
- fiber per 100g
Percentile computed against the 7,880 USDA SR Legacy and Foundation whole foods with a protein value, not branded or processed items.
Beans, small white, mature seeds, raw contains 336 calories per 100g, according to the USDA FoodData Central database. It provides 21.1g of protein, 1.2g of fat, and 62.3g of carbohydrates per 100g. Dietary fiber: 24.9g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Beans, small white, mature seeds, raw is catalogued there as FDC ID 173749, a usda standard reference entry, in the "Legumes and Legume Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Beans, small white, mature seeds, raw reads as high protein, good fiber source, low fat, low sodium within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Legumes and Legume Products group for context.
Nutritional Value at a Glance
Beans, small white, mature seeds, raw is a high-protein food (by FDA per-100g convention), making it suitable for muscle building and recovery diets.
At 89% of the Daily Value for fiber, this is a good source that supports digestive health and may help with satiety.
Notable micronutrients include Iron, Fe (43% DV), and Potassium, K (33% DV).
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list, always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Where the calories mostly come from
Values per 100g
Macro Breakdown
336 kcal = 17% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Beans, small white, mature seeds, raw compares to Legumes and Legume Products
Per 100 g, against the average across all legumes and legume products foods in USDA FoodData Central.
65% Higher in protein than 65% of legumes and legume products on record.
Category averages computed live across the USDA Legumes and Legume Products group. Compare against a specific food →
Where Beans, small white, mature seeds, raw ranks on protein
Its 21.1g of protein per 100g placed against every USDA reference (whole) food, the 7,880 SR Legacy and Foundation items with a protein value.
Protein per 100g - Beans, small white, mature seeds, raw vs every USDA reference food
USDA reference (whole) foods with a protein value
21 Top 25% higher than 75% of 7,880 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central, SR Legacy & Foundation · July 2026
Where Beans, small white, mature seeds, raw sits among Legumes and Legume Products
Plotted by protein and calorie percentile among the 291 Legumes and Legume Products foods with both values, not raw amounts, so foods of very different sizes compare fairly.
Beans, small white, mature seeds, raw: 73rd protein percentile, 76th calorie percentile among Legumes and Legume Products foods
Read the chart as text
- Chicken, meatless, breaded, fried: Protein percentile 73, Calorie percentile 67
- Beans, liquid from stewed kidney beans: Protein percentile 1, Calorie percentile 8
- Mungo beans, mature seeds, cooked, boiled, without salt: Protein percentile 36, Calorie percentile 32
- Bacon, meatless: Protein percentile 63, Calorie percentile 70
- Tofu, fried: Protein percentile 68, Calorie percentile 69
- MORI-NU, Tofu, silken, lite firm: Protein percentile 27, Calorie percentile 3
- Tofu, raw, firm, prepared with calcium sulfate: Protein percentile 66, Calorie percentile 57
- Beans, cranberry (roman), mature seeds, cooked, boiled, without salt: Protein percentile 58, Calorie percentile 53
- Beans, pink, mature seeds, raw: Protein percentile 71, Calorie percentile 80
- Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork: Protein percentile 12, Calorie percentile 21
- SILK Light Chocolate, soymilk: Protein percentile 2, Calorie percentile 9
- Vitasoy USA Azumaya, Silken Tofu: Protein percentile 20, Calorie percentile 5
- Broadbeans (fava beans), mature seeds, cooked, boiled, with salt: Protein percentile 37, Calorie percentile 34
- Lima beans, large, mature seeds, raw: Protein percentile 74, Calorie percentile 78
- Peanuts, virginia, oil-roasted, with salt: Protein percentile 88, Calorie percentile 93
- Soy protein isolate: Protein percentile 99, Calorie percentile 75
- Chickpea flour (besan): Protein percentile 77, Calorie percentile 87
- Soybeans, mature seeds, roasted, no salt added: Protein percentile 95, Calorie percentile 89
- Beans, black turtle, mature seeds, cooked, boiled, without salt: Protein percentile 44, Calorie percentile 52
- Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program): Protein percentile 74, Calorie percentile 82
- Hyacinth beans, mature seeds, cooked, boiled, without salt: Protein percentile 43, Calorie percentile 40
- SILK Unsweetened, soymilk: Protein percentile 12, Calorie percentile 1
- Beans, black, mature seeds, cooked, boiled, with salt: Protein percentile 50, Calorie percentile 52
- Beans, white, mature seeds, cooked, boiled, with salt: Protein percentile 59, Calorie percentile 54
- Beans, small white, mature seeds, raw: Protein percentile 73, Calorie percentile 76
Read the chart
Beans, small white, mature seeds, raw ranks at the 73rd percentile for protein and the 76th percentile for calories among Legumes and Legume Products foods (n=291).
- Chicken, meatless, breaded, fried: 73rd protein percentile, 67th calorie percentile
- Beans, liquid from stewed kidney beans: 1st protein percentile, 8th calorie percentile
- Mungo beans, mature seeds, cooked, boiled, without salt: 36th protein percentile, 32nd calorie percentile
- Bacon, meatless: 63rd protein percentile, 70th calorie percentile
- Tofu, fried: 68th protein percentile, 69th calorie percentile
- MORI-NU, Tofu, silken, lite firm: 27th protein percentile, 3rd calorie percentile
- Tofu, raw, firm, prepared with calcium sulfate: 66th protein percentile, 57th calorie percentile
- Beans, cranberry (roman), mature seeds, cooked, boiled, without salt: 58th protein percentile, 53rd calorie percentile
- Beans, pink, mature seeds, raw: 71st protein percentile, 80th calorie percentile
- Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork: 12th protein percentile, 21st calorie percentile
- SILK Light Chocolate, soymilk: 2nd protein percentile, 9th calorie percentile
- Vitasoy USA Azumaya, Silken Tofu: 20th protein percentile, 5th calorie percentile
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 62.3 G | 23% |
| Energy | 336 KCAL | |
| Fiber, total dietary | 24.9 G | 89% |
| Protein | 21.1 G | 42% |
| Total lipid (fat) | 1.2 G | 2% |
| Ash | 3.8 G | |
| Energy | 1406.0 kJ | |
| Water | 11.7 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Folate, DFE | 386.0 UG | |
| Folate, food | 386.0 UG | |
| Folate, total | 386.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 1 MG | |
| Pantothenic acid | 1 MG | |
| Riboflavin | 0 MG | |
| Thiamin | 1 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-6 | 0 MG | |
| Vitamin C, total ascorbic acid | 0 MG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 173 MG | 13% |
| Iron, Fe | 8 MG | 43% |
| Potassium, K | 1542 MG | 33% |
| Sodium, Na | 12 MG | 1% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Copper, Cu | 1 MG | |
| Magnesium, Mg | 183 MG | |
| Manganese, Mn | 1 MG | |
| Phosphorus, P | 445 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 12.8 UG | |
| Vitamin A, IU | 0 IU | |
| Vitamin A, RAE | 0.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Zinc, Zn | 3 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0 MG | 0% |
| Fatty acids, total saturated | 0.30 G | 2% |
| Fatty acids, total trans | 0.00 G | |
| Fatty acids, total monounsaturated | 0.10 G | |
| Fatty acids, total polyunsaturated | 0.51 G | |
| MUFA 18:1 | 0.10 G | |
| PUFA 18:2 | 0.28 G | |
| PUFA 18:3 | 0.23 G | |
| SFA 14:0 | 0.00 G | |
| SFA 16:0 | 0.28 G | |
| SFA 18:0 | 0.02 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.89 G | |
| Arginine | 1.3 G | |
| Aspartic acid | 2.6 G | |
| Cystine | 0.23 G | |
| Glutamic acid | 3.2 G | |
| Glycine | 0.82 G | |
| Histidine | 0.59 G | |
| Isoleucine | 0.93 G | |
| Leucine | 1.7 G | |
| Lysine | 1.4 G | |
| Methionine | 0.32 G | |
| Phenylalanine | 1.1 G | |
| Proline | 0.90 G | |
| Serine | 1.1 G | |
| Threonine | 0.89 G | |
| Tryptophan | 0.25 G | |
| Tyrosine | 0.59 G | |
| Valine | 1.1 G |
Key takeaways
- Beans, small white, mature seeds, raw delivers 21.1g of protein per 100g, more than 75% of USDA whole foods. See the protein ranking
- It carries 336 calories per 100g - about at or above the legumes and legume products average of 205. Compare legumes and legume products
- Its standout micronutrient is iron, fe, at 43% of the Daily Value per 100g.
- Based on its per-100g profile, it fits high protein, good fiber source, low fat patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Beans, cranberry (roman), mature seeds, raw
Beans, kidney, red, mature seeds, raw
Beans, navy, mature seeds, raw
Lima beans, thin seeded (baby), mature seeds, raw
Soy meal, defatted, raw
→ Compare Beans, small white, mature seeds, raw side-by-side with Cowpeas and Beans
Similar Protein Content
Other foods in Legumes and Legume Products closest to 21.1g protein per 100g, useful for protein-matched substitutions.
Meatballs, meatless
Vegetarian meatloaf or patties
Beans, black turtle, mature seeds, raw
Beans, pink, mature seeds, raw
Chicken, meatless, breaded, fried
Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)
Frequently Asked Questions
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More in This Category
Other foods in Legumes and Legume Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central, April 2026 release. See our methodology.
Source: USDA FoodData Central (FDC ID 173749) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.
All federal data sources used on this page
- USDA FoodData Central — SR Legacy — nutrient composition for generic and staple foods (Standard Reference lineage, final release April 2018). fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — Foundation Foods — nutrient values from USDA's newer, most rigorously lab-analyzed dataset. fdc.nal.usda.gov/Foundation_Foods_Documentation
- USDA FoodData Central — Branded Foods — manufacturer-submitted label data for packaged products. fdc.nal.usda.gov/data-documentation
- USDA FoodData Central — FNDDS (Survey) — the Food and Nutrient Database for Dietary Studies, used in national nutrition surveys. ars.usda.gov/fndds
- FDA Nutrition Facts Label regulations — the Daily Value percentages and label format this page's figures are computed against. fda.gov/food/nutrition-facts-label
- FDA food allergen labeling (FALCPA + FASTER Act) — the Big 9 major-allergen disclosure rules referenced on this page. fda.gov/food-allergies
Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.