Nutritional Profile

Beans and Your Health – How Beans Contribute to a Healthier Life

Nutrition Profile of Cooked Dry Beans

Serving Size: 1 cup = 230 Calories

Nutrient	Amount	% US RDA
Protein	16.0 g	35
Iron	5.4 mg	30
Zinc	2.1 mg	14
Thiamin	.30 mg	20
Folacin	123 mg	30
Magnesium	92 mg	23
Copper	.5 mg	25
Manganese	1 mg	40
Potassium	620 mg	*
Fiber	9 mg	*
Cholesterol	0.0 mg	*
Sodium	10 mg	*
Fat	1.5 g	*

*No U.S. Recommended Dietary Allowance has been established for this nutrient.

Bean Nutrition

PROTEIN: Dry beans are the richest source of vegetable protein (21-27% when cooked). Combining beans with a small amount of animal protein such as meat, cheese, or egg or small amounts of grain (corn, wheat, or rice) will create a complete protein equal to that of meat and other animal sources. Protein is important for human health because it supplies the materials for building and repairing body tissues, muscles, bones, glands, skin, and teeth. Beans consistently rank lowest of all foods in cost per gram of protein, according to the USDA.

ENERGY: Beans have long been valued as an energy source. Complex carbohydrates in dry beans digest more slowly than simple carbohydrate foods thereby satisfying hunger longer. One half cup of cooked beans contains 118 calories or less.

VITAMINS: A normal serving of cooked dry beans supplies as much as 40% of the minimum daily requirement of the B-vitamins, thiamine and pyridoxine, and significant amounts of other B-vitamins. The B-vitamins are important in contributing to healthy digestive and nervous systems, skin, and eyes.

MINERALS: Iron to build red blood cells, calcium and phosphorus for strong bones and teeth, and potassium, which is important in regulating body fluid balance, all plentiful in dry beans. Beans are high in fiber, contain no cholesterol, and are low in sodium. Sodium content is low so, when cooked without salt, they are good in low-salt diets.