Composition of Beans

Dr. Clifford Hall

Dr. Hall is an Associate Professor of Food Sciences at North Dakota State University, Fargo, North Dakota, and a Member of the Bean Institute Editorial Board. He can be reached at Clifford.Hall@NDSU.edu

Jump To:
General Composition
Nutrients
Starches
Amino Acids
Folate

General Composition

Nutrients

Table 1: Nutrients
1/2 C (85 – 89g)
Cooked Beans		 Black Cranberry Great
Northern		 Dark
Red Kidney		 Light
Red Kidney		 Navy Pink Pinto Small
Red
Calories 114 120 104 109 110 127 126 123 112
%
Calories from Fat		 4 3 3 1 1 4 3 4 1
Fat
(g)		 0.5 0.4 0.4 0.2 0.1 0.6 0.4 0.5 0.2
Protein
(g)		 8 8 7 8 8 8 8 8 8
Carbohydrates
(g)		 21 22 19 19 20 24 24 22 20
Dietary
Fiber (g)		 8 9 6 8 8 9 5 8 6
Calcium
(mg)		 23 44 60 39 58 63 44 40 25
Iron
(mg)		 2 2 2 2 3 2 2 2 3
Potassium
(mg)		 306 342 346 335 371 354 429 373 357
Sodium
(mg)		 1 1 2 4 4 0 2 1 2
Folate (mcg) 128 183 90 65 65 127 142 147 115

Starches

Amino Acids

Table 2. Most Important Essential Amino Acids in the Protein of Various Edible Beans.*
Amino
Acids		 Black Kidney Great
Northern		 Navy Pink Pinto White
Cysteine 1.09 1.09 1.09 0.84 1.09 0.87 1.05
Methionine 1.5 1.51 1.51 1.22 1.5 1.21 1.5
Lysine 6.87 6.86 6.86 5.73 6.86 6.33 6.86

Folate

Table 3. Folate Content (mcg) in Various Edible Beans.
Sample
Size		 Black Kidney Great
Northern		 Navy Pink Pinto White
100
g raw bean		 444 394 482 364 463 525 388
180-210
g serving*		 862 725 882 757 973 1013 783
*180-210g is approximately 1 cup.