Dry beans absorb 2–3× their weight during soaking and cooking. Per 100 g dry: 336 kcal, 21.1 g protein, 24.9 g fiber. A dose-response meta-analysis of 32 cohorts with 1.14 million people (Zargarzadeh et al., Adv Nutr 2023) linked legume intake to lower all-cause mortality (HR 0.94 per 50 g/day). Always log the cooked weight, not the dry.
How should I track Beans, small white, mature seeds, raw?
Beans, small white, mature seeds, raw is high in fiber. When tracking Beans, small white, mature seeds, raw, 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.