Group
pulse
Edible parts
Whole dried beans, as sold
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1548 kJ / 370 kcal | 19% |
| Protein | 35.9 g | 72% |
| Carbohydrate | 15.8 g | 6% |
| Natural sugars | 5.5 g | 6% |
| Fat | 18.6 g | 27% |
| Saturated fat | 2.3 g | 12% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 15.7 g |
| Monounsaturated fat | 3.5 g |
| Polyunsaturated fat | 9.1 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Vitamin A | 2 µg RE | <1% |
| Vitamin E | 2.9 mg | 24% |
| Folate | 370 µg | 185% |
| Thiamin (B1) | 0.61 mg | 55% |
| Riboflavin (B2) | 0.27 mg | 19% |
| Niacin (B3) | 2.2 mg | 14% |
| Pantothenic acid (B5) | 0.79 mg | 13% |
| Vitamin B6 | 0.38 mg | 27% |
| Biotin (B7) | 65 µg | 130% |
| Calcium | 240 mg | 30% |
| Iron | 9.7 mg | 69% |
| Magnesium | 250 mg | 67% |
| Potassium | 1730 mg | 87% |
| Zinc | 4.3 mg | 43% |
| Copper | 1.55 mg | 155% |
| Manganese | 2.6 mg | 130% |
| Phosphorus | 660 mg | 94% |
| Selenium | 14 µg | 25% |
| Iodine | 6 µg | 4% |
| Sodium | 5 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Beans, soya, dried, raw (CoFID 2021 13-115). Nutrients the row does not report are left blank.
Prep notes
Values are per 100 g of the dry food, as sold. Usually prepared before eating. Per 100 g figures match this catalogue row.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Soya beans, dry (Glycine max) is listed in Thrive’s plant atlas under pulse. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Whole dried beans, as sold.