This bean entry reports USDA dry-matter values at 0% moisture. A laboratory baseline, not how anyone eats beans. Real dry beans contain 10–12% moisture; cooked beans 60–70%. Once rehydrated, a 100 g cooked serving delivers roughly 130 kcal and 9 g protein. An NIH inpatient RCT (Hall et al., Cell Metab 2019) found whole-food diets drive ~508 kcal/day lower intake versus ultra-processed meals — whole beans are the whole-food anchor. Use the cooked-form entry for real-world logging.
How should I track Beans, Dry, Small White (0% moisture)?
Beans, Dry, Small White (0% moisture) is high in magnesium. When tracking Beans, Dry, Small White (0% moisture), the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.