Boiled Small White Beans
Beans, small white, mature seeds, cooked, boiled, without salt
Nutrition Facts
- Total Fat 0,64 g1%
- Saturated Fat 0,17 g1%
- Trans Fat 0 g
- Cholesterol 0 mg0%
- Sodium 2 mg0%
- Total Carbohydrate 25,81 g9%
- Dietary Fiber 10,4 g37%
- Total Sugars —
- Protein 8,97 g18%
- Vitamin D 0 µg0%
- Calcium 73 mg6%
- Iron 2,84 mg16%
- Potassium 463 mg10%
100g of Beans, small white, boiled contains 142 kcal calories, 8,97g protein, and 137µg folate (b9) per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein25%(36 kcal)
- Carbs71%(103 kcal)
- Fat4%(6 kcal)
Nutrient density
Meets ≥10% Daily Value for 11 of 27 nutrients
Excellent nutrient densityUse Boiled Small White Beans in your next meal plan
Melio can build a complete week of meals around Boiled Small White Beans (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal planCategory: Legumes and Legume Products
- Boiled Small White Beans has a potassium-to-sodium ratio of 231.5:1, which is considered favorable for blood-pressure support.
- Boiled Small White Beans contains more fiber per 100 g than cooked oatmeal — 10 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 142 kcal | 7% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 8,97 g | 18% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 25,81 g | 9% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,64 g | 1% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 10,4 g | 37% |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 2 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 463 mg | 10% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 73 mg | 6% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 68 mg | 16% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 169 mg | 14% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 2,84 mg | 16% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,09 mg | 10% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,15 mg | 17% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,51 mg | 22% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 1,3 µg | 2% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,17 g | 1% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,06 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,28 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| Cholesterol 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% |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE | 0 µg | 0% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 0 µg | — |
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 0 mg | 0% |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 0 µg | 0% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,24 mg | 20% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,06 mg | 5% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,27 mg | 2% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,25 mg | 5% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,13 mg | 7% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 137 µg | 34% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 0 µg | 0% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,62 g | — |
| Leucine | 0,72 g | — |
| Isoleucine | 0,4 g | — |
| Valine | 0,47 g | — |
| Threonine | 0,38 g | — |
| Methionine | 0,14 g | — |
| Phenylalanine | 0,49 g | — |
| Tryptophan | 0,11 g | — |
| Histidine | 0,25 g | — |
| Arginine | 0,56 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 63,24 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Beans, small white, mature seeds, raw | 173749 | 336 | 21,1 | 62,3 | 1,2 |
| Beans, small white, mature seeds, cooked, boiled, without saltcurrent | 173750 | 142 | 9 | 25,8 | 0,6 |
| Beans, small white, mature seeds, cooked, boiled, with salt | 175246 | 142 | 9 | 25,8 | 0,6 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated33%(0,17 g)
- Monounsaturated11%(0,06 g)
- Polyunsaturated55%(0,28 g)
Household serving sizes
g- cup
- 179 g
Frequently asked questions about Boiled Small White Beans
How many calories in Boiled Small White Beans?
Boiled Small White Beans contains 142 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Boiled Small White Beans?
Boiled Small White Beans contains 2 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Boiled Small White Beans?
Per 100 grams, Boiled Small White Beans contains 8.97 g protein, 25.81 g carbohydrates, and 0.64 g total fat.
Is Boiled Small White Beans good for keto or low-carb?
Boiled Small White Beans has 25.8 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Boiled Small White Beans nutrition data come from?
Nutrition data for Boiled Small White Beans is sourced from USDA FoodData Central (FDC ID 173750). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/173750/nutrients.
Diet compatibility
- High fiberAt least 6 g of dietary fiber per 100 g — supports satiety, glycemic stability, and digestive health.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- High ironDelivers at least 20% of the Daily Value for iron per 100 g, helpful for menstruating adults and endurance athletes.
- High potassiumDelivers at least 20% of the Daily Value for potassium per 100 g — supports cardiovascular and electrolyte balance.
- Zero cholesterolContains 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.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Boiled Small White Beans
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Boiled Small White Beans.
3 meal ideas using Boiled Small White Beans
Starter templates matched to Boiled Small White Beans's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Fiber-rich breakfast bowl featuring boiled Small White Beans
Combine boiled Small White Beans with rolled oats, Greek yogurt, and berries for a breakfast that clears 12 g of fiber and keeps you full through the morning.
- Lunch
Plant-based lunch with boiled Small White Beans
A warm grain bowl with boiled Small White Beans, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with boiled Small White Beans
Roast boiled 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.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 173750), accessed 2019-04-01.
Published: 2019-04-01
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Use Boiled Small White Beans in your next meal plan
Melio can build a complete week of meals around Boiled Small White Beans (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan