Small White Beans
Beans, small white, mature seeds, raw
Informazioni Nutrizionali
- Grasso Totale 1,18 g2%
- Grassi saturi 0,3 g2%
- Gras de transfection 0 g
- Colesterolo 0 mg0%
- Sodio 12 mg1%
- Carboidrati totali 62,25 g23%
- Fibre alimentaire 24,9 g89%
- Zuccheri Totali —
- Proteine 21,11 g42%
- Vitamina D 0 µg0%
- Calcio 173 mg13%
- Ferro 7,73 mg43%
- Potassio 1542 mg33%
100g of Beans, small white, raw contains 336 kcal caloriegmaps to "calorie" in italian as singular form is used for ui labels., 21,11g proteine, and 386µg folato (b9) per USDA FoodData Central.
Struttura calorica
Come sono distribuite le calorie tra i macronutrienti
- Proteine25%(84 kcal)
- Carboidrati72%(249 kcal)
- Grasso3%(11 kcal)
Densità nutritiva
Corrisponde a ≥10% del valore giornaliero per 18 di 27 nutrienti
Densità nutritiva altaUtilizza Small White Beans nel tuo prossimo piano alimentare
Melio può creare una settimana completa di pasti intorno a Small White Beans (o qualsiasi alimento nel nostro database), adattata ai tuoi obiettivi macro e alle tue preferenze alimentari.
Crea un piano alimentareCategoria: Legumi e Prodotti di Leguminose
- Small White Beans ha un rapporto potassio-sodio di 128.5:1, che è considerato favorevole per il supporto della pressione sanguinea.
- Small White Beans contient plus de fibre par 100 g que cooked oatmeal — 25 g contre 2 g.
Analisi completa dei nutrienti
per 100gMacro nutrienti▾
| Nutriente | Quantità | % DV |
|---|---|---|
| CaloriegMaps to "Calorie" in Italian as singular form is used for UI labels. Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Anche noto come: Calories, kcal | 336 kcal | 17% |
| Proteine Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 21,11 g | 42% |
| Carboidrati Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Anche noto come: Carbohydrates | 62,25 g | 23% |
| Grasso totale Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Anche noto come: Total Lipid, Fat | 1,18 g | 2% |
| Fibre Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Anche noto come: Dietary Fiber | 24,9 g | 89% |
Minerali▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Sodio Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Anche noto come: Salt (as Na) | 12 mg | 1% |
| Potassio Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 1542 mg | 33% |
| Calcio Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 173 mg | 13% |
| Magnesio Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 183 mg | 44% |
| Fosforo Mineral that works with calcium to form bones and is a component of DNA and ATP. | 445 mg | 36% |
| Ferro Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 7,73 mg | 43% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 2,81 mg | 26% |
| Cuprum Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,64 mg | 71% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 1,28 mg | 56% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 12,8 µg | 23% |
Dettagli grassi▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Grasso saturato Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Anche noto come: Saturated Fatty Acids, SFA | 0,3 g | 2% |
| Grasso monounsaturato Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Anche noto come: Monounsaturated Fatty Acids, MUFA | 0,1 g | — |
| Grassi polinsaturi Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Anche noto come: Polyunsaturated Fatty Acids, PUFA | 0,51 g | — |
| Grassi trans Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Anche noto come: Trans Fatty Acids | 0 g | — |
| Colesterolo Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people. | 0 mg | 0% |
Vitamine▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Vitamina A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Anche noto come: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinolo Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamina C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Anche noto come: Ascorbic Acid | 0 mg | 0% |
| Vitamina D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Anche noto come: Calciferol | 0 µg | 0% |
| Tiamina (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Anche noto come: Vitamin B1, Thiamine | 0,74 mg | 62% |
| Riboflavina (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Anche noto come: Vitamin B2 | 0,21 mg | 16% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Anche noto come: Vitamin B3, Nicotinic Acid | 1,34 mg | 8% |
| Acido pantotenico (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Anche noto come: Vitamin B5 | 0,73 mg | 15% |
| Vitamina B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Anche noto come: Pyridoxine | 0,44 mg | 26% |
| Folato (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Anche noto come: Vitamin B9, Folic Acid, Folacin | 386 µg | 97% |
| Vitamina B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Anche noto come: Cobalamin | 0 µg | 0% |
Acidi amino▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Lisina | 1,45 g | — |
| Leucine | 1,69 g | — |
| Isoleucine | 0,93 g | — |
| Valina | 1,1 g | — |
| Treonina | 0,89 g | — |
| Metionina | 0,32 g | — |
| Fenilalanina | 1,14 g | — |
| Triptofano | 0,25 g | — |
| Istidina | 0,59 g | — |
| Arginine | 1,31 g | — |
Altro▾
| Nutriente | Quantità | % DV |
|---|---|---|
| Acqua Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 11,71 g | — |
Confrontare 3 varianti USDA
| Variante | FDC ID | Calorie | Proteine (g) | Glucidi (g) | Grasso (g) |
|---|---|---|---|---|---|
| Beans, small white, mature seeds, rawattuale | 173749 | 336 | 21,1 | 62,3 | 1,2 |
| Beans, small white, mature seeds, cooked, boiled, without salt | 173750 | 142 | 9 | 25,8 | 0,6 |
| Beans, small white, mature seeds, cooked, boiled, with salt | 175246 | 142 | 9 | 25,8 | 0,6 |
Profil degli acidi grassi
Ripartizione dei grassi per 100 grammi
- Saturato33%(0,3 g)
- Monounsaturati11%(0,1 g)
- Acides polyinsaturés56%(0,51 g)
Dimensioni delle porzioni della casa
g- cup
- 215 g
Domande frequenti su Small White Beans
Quanti calorie ci sono in Small White Beans?
Small White Beans contiene 336 kcal per 100 grammi, secondo l'USDA FoodData Central.
Quanto sodio c'è in Small White Beans?
Small White Beans contiene 12 mg di sodio e 0 mg di colesterolo per 100 grammi, secondo l'USDA FoodData Central.
Quali sono i macronutrienti in Small White Beans?
Per 100 grammi, Small White Beans contiene 21.11 g di proteine, 62.25 g di carboidrati e 1.18 g di grassi totali.
Small White Beans è adatto alla dieta keto o a basso contenuto di carboidrati?
Small White Beans contiene 62.3 g di carboidrati per 100 g — di norma non è un alimento base per la dieta keto o a basso contenuto di carboidrati.
Dove viene dal dato nutrizionale di Small White Beans?
I dati nutrizionali per Small White Beans sono tratti da USDA FoodData Central (FDC ID 173749). Esplora il record sottostante al link https://fdc.nal.usda.gov/fdc-app.html#/food-details/173749/nutrients.
Compatibilità della dieta
- Alto proteicoAt least 20% of calories come from protein, making this food a useful building block for muscle-focused meal plans.
- Alto fibraAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Sodio bassoUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Basso grassoUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- Calcio elevatoDelivers at least 20% of the Daily Value for calcium per 100 g — a meaningful contribution to bone-health targets.
- Ferroso Alta PresenzaDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- Potassio altoDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Senza colesteroloContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianoFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Senza glutineFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Cibi che si associano bene con Small White Beans
Ingredienti complementari da categorie USDA correlate — punti di partenza utili per pianificare un pasto intorno a Small White Beans.
3 idee di pranzo che utilizzano Small White Beans
Modelli di avvio adatti al profilo nutrienti di Small White Beans. Apri il generatore di piani alimentari per trasformare qualsiasi uno di questi in una ricetta completa con la lista della spesa.
- Colazione
Protein-forward breakfast with Small White Beans
Small White Beans pairs with eggs and whole-grain toast for a breakfast around 30 g of protein — a useful post-workout option or a filling start to the day.
- Pranzo
Protein-packed bowl with small White Beans
Layer small White Beans over a brown-rice bowl with roasted vegetables and tahini for a balanced lunch around 40 g of protein.
- Cena
Low-sodium dinner with small White Beans
Roast small White Beans with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Da dove proviene questo dato?
Valori nutritivi sono tratti dal database USDA FoodData Central — la riferimento autoritativo del Dipartimento della Agricoltura degli Stati Uniti per la composizione alimentare. I valori sono mediati su più campioni per fornirti una lettura rappresentativa ogni 100 grammi di parte commestibile.
Dati ottenuti da USDA FoodData Central (FDC ID: 173749), consultati il 2019-04-01.
Pubblicato: 2019-04-01
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Utilizza Small White Beans nel tuo prossimo piano alimentare
Melio può creare una settimana completa di pasti intorno a Small White Beans (o qualsiasi alimento nel nostro database), adattata ai tuoi obiettivi macro e alle tue preferenze alimentari.
Crea un piano alimentare