Beans, Dry, Light Tan (0% moisture)
Whole food · Legumes and Legume Products
Photo: Wikipedia
This is a dehydrated, light tan legume, likely a navy bean or cannellini bean, with a firm, starchy texture and a mild, earthy flavor. It is a nutritional powerhouse, packing a remarkable 24.6 grams of protein per 100g in its dry state, making it an excellent plant-based protein source. The absence of moisture concentrates its nutrients, providing a dense, shelf-stable foundation for countless dishes.
Calorie split: 90% protein · 0% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love these beans for their incredible versatility and ability to absorb flavors, making them a staple in soups, stews, and salads across cultures. Their creamy texture when cooked and mild taste make them a comforting, satisfying, and affordable protein source.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the presence of oligosaccharides, which can cause gas and bloating in some individuals. To counteract this, soak the dry beans for at least 8 hours (or overnight) and discard the soaking water before cooking. Pairing them with digestive spices like cumin or ginger can also help.
Key benefits
- Exceptionally high in plant-based protein.
- Excellent source of dietary fiber.
- Naturally low in fat and sugar.
- Rich in essential minerals like iron and folate.
- Provides sustained energy due to complex carbohydrates.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single cup of cooked navy beans contains more protein than a hot dog and provides over 50% of the daily recommended intake of fiber.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Protein | 24.6 g |
| Total lipid (fat) | 1.3 g |
| Fiber, total dietary | 4.3 g |
| Starch | 37.6 g |
| Calcium, Ca | 98.0 mg |
| Iron, Fe | 7.3 mg |
| Magnesium, Mg | 178 mg |
| Phosphorus, P | 571 mg |
| Potassium, K | 1230 mg |
| Zinc, Zn | 3.2 mg |
| Copper, Cu | 0.93 mg |
| Manganese, Mn | 1.7 mg |
| Sulfur, S | 228 mg |
| Nickel, Ni | 120 ug |
| Molybdenum, Mo | 534 ug |
| Cobalt, Co | 58.5 ug |
| Boron, B | 931 ug |
Fat & fatty acid profile (per 100g)
Estimated from Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt — USDA does not publish this profile for Beans.
| Fatty acids, total saturated | 0.09 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.05 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt — USDA does not publish this profile for Beans.
| Tryptophan | 0.10 g |
| Threonine | 0.35 g |
| Isoleucine | 0.42 g |
| Leucine | 0.69 g |
| Lysine | 0.54 g |
| Methionine | 0.10 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.46 g |
| Tyrosine | 0.28 g |
| Valine | 0.48 g |
| Arginine | 0.49 g |
| Histidine | 0.25 g |
| Alanine | 0.41 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.34 g |
| Proline | 0.37 g |
| Serine | 0.54 g |
FAQ
How do I cook dry light tan beans?
Soak them in water for 8-12 hours, then drain and rinse. Cover with fresh water and simmer for 45-60 minutes until tender. Add salt only at the end of cooking to prevent tough skins.
Are these beans good for weight management?
Yes, their high protein and fiber content promote satiety, helping you feel full longer and reducing overall calorie intake.
Can I use canned beans instead of dry?
Canned beans are a convenient alternative, but they often contain added sodium. Rinse canned beans thoroughly to reduce sodium content by up to 40%.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.