White beanscalories and nutrition per 100 g

100 g raw

333kcal

Protein, fat and carbs per 100 g

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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.

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