Food · Legumes and Legume Products
Small white beans nutrition facts
A typical portion of small white beans (1 cup; 179 g, without salt) has 250 calories and 16g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 142 calories (mature seeds, cooked, boiled, without salt) to 336 (mature seeds, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Beans, small white, mature seeds, cooked, boiled, without salt, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 9g
- more than 50% of 8,218 USDA reference foods
- Calories per 100 g
- 142
- more than 40% of reference foods
- Sodium per 100 g
- 2mg
- more than 6% of reference foods
1 cup weighs 179 g in USDA's record for Beans, small white, mature seeds, cooked, boiled, without salt (FDC 173750); across 3 records of small white beans USDA weighs it at 179 to 215 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 71% carbohydrate, 4% fat and 25% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Folate245 µg DFE in 1 cup (179 g), 61% of the Daily Value
- Manganese0.9 mg in 1 cup (179 g), 40% of the Daily Value
- Thiamin0.4 mg in 1 cup (179 g), 35% of the Daily Value
- Copper0.3 mg in 1 cup (179 g), 30% of the Daily Value
- Magnesium122 mg in 1 cup (179 g), 29% of the Daily Value
- Phosphorus303 mg in 1 cup (179 g), 24% of the Daily Value
- Zinc2.0 mg in 1 cup (179 g), 18% of the Daily Value
- Vitamin B60.2 mg in 1 cup (179 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 173750), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of small white beans USDA describes
Raw has the most calories per 100 g (336); the fewest: Without salt (142)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Beans, small white, mature seeds, cooked, boiled, without salt | 142 | 9 g | 0.6 g | 2 mg |
| Beans, Dry, Small White (0% moisture) (Foundation)Same values: Beans, Dry, Small White (0% moisture) | 24.5 g | 1.3 g | n/a | |
| Beans, small white, mature seeds, raw | 336 | 21.1 g | 1.2 g | 12 mg |
| Beans, small white, mature seeds, cooked, boiled, with salt | 142 | 9 g | 0.6 g | 238 mg |
Every nutrient in this record (60)
The portion is 1 cup (179 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 16.1 g | 8.97 g | 32% |
| Total lipid (fat) | 1.15 g | 0.64 g | 1% |
| Carbohydrate, by difference | 46.2 g | 25.8 g | 17% |
| Ash | 2.40 g | 1.34 g | |
| Energy | 254 kcal | 142 kcal | |
| Water | 113 g | 63.2 g | |
| Fiber, total dietary | 18.6 g | 10.4 g | 66% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.30 g | 0.17 g | 1% |
| Fatty acids, total monounsaturated | 0.10 g | 0.056 g | |
| Fatty acids, total polyunsaturated | 0.49 g | 0.28 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 131 mg | 73.0 mg | 10% |
| Iron, Fe | 5.08 mg | 2.84 mg | 28% |
| Magnesium, Mg | 122 mg | 68.0 mg | 29% |
| Phosphorus, P | 303 mg | 169 mg | 24% |
| Potassium, K | 829 mg | 463 mg | 18% |
| Sodium, Na | 3.58 mg | 2.00 mg | 0% |
| Zinc, Zn | 1.95 mg | 1.09 mg | 18% |
| Copper, Cu | 0.27 mg | 0.15 mg | 30% |
| Manganese, Mn | 0.91 mg | 0.51 mg | 40% |
| Selenium, Se | 2.33 µg | 1.30 µg | 4% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.42 mg | 0.24 mg | 35% |
| Riboflavin | 0.11 mg | 0.059 mg | 8% |
| Niacin | 0.49 mg | 0.27 mg | 3% |
| Pantothenic acid | 0.45 mg | 0.25 mg | |
| Vitamin B-6 | 0.23 mg | 0.13 mg | 13% |
| Folate, total | 245 µg | 137 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 245 µg | 137 µg | |
| Folate, DFE | 245 µg | 137 µg | 61% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.19 g | 0.11 g | |
| Threonine | 0.67 g | 0.38 g | |
| Isoleucine | 0.71 g | 0.40 g | |
| Leucine | 1.28 g | 0.72 g | |
| Lysine | 1.10 g | 0.62 g | |
| Methionine | 0.24 g | 0.14 g | |
| Cystine | 0.18 g | 0.098 g | |
| Phenylalanine | 0.87 g | 0.48 g | |
| Tyrosine | 0.45 g | 0.25 g | |
| Valine | 0.84 g | 0.47 g | |
| Arginine | 0.99 g | 0.56 g | |
| Histidine | 0.45 g | 0.25 g | |
| Alanine | 0.67 g | 0.38 g | |
| Aspartic acid | 1.94 g | 1.08 g | |
| Glutamic acid | 2.45 g | 1.37 g | |
| Glycine | 0.63 g | 0.35 g | |
| Proline | 0.68 g | 0.38 g | |
| Serine | 0.87 g | 0.49 g |
Fatty acids (6)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.28 g | 0.15 g | |
| SFA 18:0 | 0.018 g | 0.010 g | |
| MUFA 18:1 | 0.10 g | 0.056 g | |
| PUFA 18:2 | 0.27 g | 0.15 g | |
| PUFA 18:3 | 0.23 g | 0.13 g |
Source: USDA FoodData Central, FDC 173750: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in small white beans?
250 in 1 cup (179 g) of without salt; 142 to 336 per 100 g across USDA's descriptions.
How much protein is in small white beans?
16g in 1 cup; 9 g per 100 g.
How much sodium is in small white beans?
0mg in 1 cup; 2 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov