Every 100 kcal of small white beans brings 6.3 g of protein. On that measure it ranks 25th of the 54 legumes in this database and 392nd of all 796 foods on the site. Measured by weight instead, its 8.97 g per 100 g ranks 19th in its group.
Around 25% of the calories in small white beans come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, small white beans has 14 g of protein for each gram of fat (8.97 g against 0.64 g per 100 g).
Set against canned lentils, another legume entry in the database, a serving carries about 0.6 g more protein (canned lentils has 15.5 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 179 g, and it covers about 32% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of small white beans
Protein and calories in Small white beans for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
8.97 g
142 kcal
1 cup cooked (serving used here)
179 g
16.1 g
254 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in small white beans
The nine essential amino acids in Small white beans, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.716 g
1.28 g
80
lysine
0.616 g
1.1 g
69
valine
0.469 g
0.84 g
52
isoleucine
0.396 g
0.71 g
44
threonine
0.377 g
0.67 g
42
phenylalanine
0.485 g
0.87 g
54
methionine
0.135 g
0.24 g
15
histidine
0.25 g
0.45 g
28
tryptophan
0.106 g
0.19 g
12
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other legumes by protein per calorie
Swap for more protein per calorie
Yellow beans - 6.4 g per 100 kcal, 16.2 g per 1 cup cooked
Refried beans - 6.4 g per 100 kcal, 6.4 g per 1/2 cup
Baby lima beans - 6.4 g per 100 kcal, 14.6 g per 1 cup cooked
Closest in protein per calorie
Pinto beans - 6.3 g per 100 kcal, 15.4 g per 1 cup cooked
How much protein is in 100 g of small white beans?
8.97 g. The 1 cup cooked serving used on this page weighs 179 g and so carries 16.1 g.
How much protein do you get per 100 calories of small white beans?
6.3 g. That figure divides its 8.97 g of protein per 100 g by its 142 kcal per 100 g, so it does not depend on serving size.
Is the protein in small white beans complete?
No. On its own, the protein in small white beans is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of small white beans?
About 32%. One 1 cup cooked serving has 16.1 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #173750 (Beans, small white, mature seeds, cooked, boiled, without salt), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.