Beans, shellie, canned, solids and liquids
Beans, shellie, canned, solids and liquids is a vegetable, providing just 30.0 calories per 100g. It is a good source of Vitamin A (RAE), providing 25% of the Daily Value per 100g. This vegetable is a useful source of fiber, virtually fat-free. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 64 nutrients for this food, plus glycemic index, environmental footprint data.
Top Nutrients
Data for 64 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 90.7 | g | — | 2% |
| Calories SR | 30.0 | kcal | — | — |
| Energy (kJ) SR | 126 | kj | — | — |
| Protein SR | 1.8 | g | — | 3% |
| Total Fat SR | 0.19 | g | — | — |
| Carbohydrate SR | 6.2 | g | — | 5% |
| Fiber SR | 3.4 | g | — | 9% |
| Total Sugars SR | 0.63 | g | — | — |
| Ash SR | 1.2 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 29.0 | mg | — | 3% |
| Iron SR | 0.99 | mg | — | 12% |
| Magnesium SR | 15.0 | mg | — | 4% |
| Phosphorus SR | 30.0 | mg | — | 4% |
| Potassium SR | 109 | mg | — | 3% |
| Sodium SR | 334 | mg | — | 22% |
| Zinc SR | 0.27 | mg | — | 2% |
| Copper SR | 0.08 | mg | — | 9% |
| Manganese SR | 0.38 | mg | — | 17% |
| Selenium SR | 2.1 | µg | — | 4% |
Vitamins 24
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 228 | µg | — | 25% |
| Vitamin A (IU) SR | 11.0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 137 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 331 | µg | — | — |
| Vitamin C SR | 3.1 | mg | — | 3% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.03 | mg | — | 0% |
| Vitamin K1 SR | 8.0 | µg | — | 7% |
| Thiamin (B1) SR | 0.03 | mg | — | 3% |
| Riboflavin (B2) SR | 0.05 | mg | — | 4% |
| Niacin (B3) SR | 0.20 | mg | — | 1% |
| Pantothenic Acid (B5) SR | 0.13 | mg | — | 3% |
| Vitamin B6 SR | 0.05 | mg | — | 4% |
| Folate SR | 18.0 | µg | — | 4% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 18.0 | µg | — | — |
| Folate (DFE) SR | 18.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 13.2 | mg | — | 2% |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.02 | g | — | — |
| Monounsaturated Fat SR | 0.01 | g | — | — |
| Polyunsaturated Fat SR | 0.11 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Individual Fatty Acids 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) SR | 0 | g | — | — |
| Caproic Acid (6:0) SR | 0 | g | — | — |
| Caprylic Acid (8:0) SR | 0 | g | — | — |
| Capric Acid (10:0) SR | 0 | g | — | — |
| Lauric Acid (12:0) SR | 0 | g | — | — |
| Myristic Acid (14:0) SR | 0 | g | — | — |
| Palmitic Acid (16:0) SR | 0.02 | g | — | — |
| Stearic Acid (18:0) SR | 0.003 | g | — | — |
| Linoleic Acid (18:2) SR | 0.04 | g | — | 0% |
| Linolenic Acid (18:3) SR | 0.07 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin A is fat-soluble and requires dietary fat for absorption. Adding fat to a meal significantly increases beta-carotene and retinol absorption.
Ribaya-Mercado et al., Am J Clin Nutr, 2007
Vitamin K is fat-soluble. Absorption increases significantly when consumed with dietary fat, particularly for phylloquinone (K1) from plant sources.
Gijsbers et al., Br J Nutr, 1996
⚠ Antagonisms — nutrients that compete
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Legumes (45-75 min)” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic Impact
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. Glycemic Load (GL) accounts for typical serving size. Low GI < 55, Medium 56–69, High ≥ 70.
GI data matched from: “Beans (estimated from category)” · ●●● low confidence
Source: International Tables of Glycemic Index (Sydney University, 2021)
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Pulses” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Vegetables and Vegetable Products
Frequently Asked Questions
How many calories are in Beans, shellie, canned, solids and liquids?
Beans, shellie, canned, solids and liquids contains 30.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 1.8g of protein (23% of calories), 0.19g of fat (6%), and 6.2g of carbohydrates (83%). Carbohydrates are the primary energy source.
What is Beans, shellie, canned, solids and liquids most nutritious for?
The standout nutrient in Beans, shellie, canned, solids and liquids is Vitamin A (RAE), providing 228 µg per 100g (25% of the Daily Value). It is also a notable source of Sodium (22% DV). Our database tracks 64 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Beans, shellie, canned, solids and liquids high in protein?
At 1.8g per 100 grams, Beans, shellie, canned, solids and liquids is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Beans, shellie, canned, solids and liquids?
Beans, shellie, canned, solids and liquids contains 3.4g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the glycemic index of Beans, shellie, canned, solids and liquids?
Beans, shellie, canned, solids and liquids has a glycemic index of 32, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.