White beans

100 g raw

333 kcal

Boiled, 100 g

139 kcal

Protein, fat and carbs per 100 g

Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.

Method	Yield	Calories	Protein	Fat	Carbs
Raw	100%	333 kcal	23.4 g	0.9 g	60.3 g
Soaked	200%	167 kcal	11.7 g	0.4 g	30.2 g
Boiled	240%	139 kcal	9.8 g	0.4 g	25.1 g
Steamed	210%	159 kcal	11.1 g	0.4 g	28.7 g

Don’t eat raw
Raw or only soaked legumes contain lectins; raw red kidney beans cause food poisoning. Soak, then boil for at least 10 minutes.
Source: PMID 7407532, PMID 15743020
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805

Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.

Work out your daily targets and log this food in your diary — cooking method included.