Pulses and legumes · IFCT 2017
Field bean (dry): nutrition per 100 g
Per 100 g, dried black field beans give 276 kcal, 19.9 g protein, 23.4 g dietary fibre and 291 micrograms of folate, according to IFCT 2017. That fibre ranks 1st of 14 pulses and 10th of 256 foods, and the energy is the lowest among pulses, so avare packs more fibre into each kilocalorie than any other pulse in the tables.
About field bean (dry)
Field bean is the dried seed of the flat bean whose green pods are sold as sem, papdi or avarekai. IFCT 2017 records it as avare in Kannada, mochai in Tamil, sem in Hindi, avar in Malayalam, papta in Marathi, chikkudu ginjalu in Telugu, shim in Bengali and baragudi in Odia. Karnataka, Tamil Nadu, Maharashtra and Gujarat grow the most, and the fresh green seeds are covered on a separate page.
In Karnataka, avarekalu season in winter is a festival of its own, with avarekalu saaru, uppittu and akki rotti. Dried, the beans go into Tamil mochai kottai kuzhambu with tamarind, Maharashtrian pavte usal and Gujarati val ni dal. Many cooks soak and peel the skins first, as in Karnataka's hitikida avare, for a softer, creamier bean.
IFCT 2017 tests three colours. Per 100 g, brown beans have 283 kcal, 22.4 g fibre and 4.99 mg iron, and white beans 280 kcal, 23.0 g fibre and 5.5 mg iron, against 4.5 mg iron for black, so colour changes little apart from a small iron edge for white.
What field bean (dry) brings to a meal
- 01
Most fibre of any pulse
Black field beans carry 23.4 g dietary fibre per 100 g, 1st of the 14 pulses and 10th of 256 foods in IFCT 2017. It is a large dose, so start with small portions.
- 02
Folate among the highest
At 291 micrograms per 100 g, field bean ranks 5th of 197 foods for folate. On paper, 100 g of dry avare covers about 97 per cent of a man's daily folate and 132 per cent of a woman's, though cooking takes a share.
- 03
Magnesium, potassium, phosphorus
It gives 197 mg magnesium, 1272 mg potassium and 457 mg phosphorus per 100 g. The magnesium covers about 45 per cent of a man's need, and potassium ranks 12th of 243 foods.
- 04
Lowest energy among pulses
With 276 kcal per 100 g, field bean ranks 14th of 14 pulses for energy. Its protein, 19.9 g, still covers about 37 per cent of a man's daily requirement.
Field bean (dry) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 276 kcal | 13% | 17% |
| Protein | 19.9 g | 37% | 44% |
| Carbohydrate (available) | 43.5 g | ||
| Dietary fibre | 23.4 g | ||
| Free sugars | 1.1 g | ||
| Total fat | 0.9 g | ||
| Water | 9.6 g | ||
| Fats | |||
| Saturated fat | 0.19 g | ||
| Monounsaturated fat | 0.08 g | ||
| Polyunsaturated fat | 0.47 g | ||
| Omega-3 (alpha-linolenic acid) | 70 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 78 mg | 8% | 8% |
| Iron | 4.5 mg | 24% | 16% |
| Zinc | 2.42 mg | 14% | 19% |
| Magnesium | 197 mg | 45% | 53% |
| Phosphorus | 457 mg | ||
| Potassium | 1,272 mg | ||
| Sodium | 1 mg | ||
| Copper | 1.03 mg | ||
| Selenium | 32.5 µg | ||
| Vitamins | |||
| Thiamine (B1) | 0.35 mg | 19% | 21% |
| Riboflavin (B2) | 0.07 mg | 3% | 3% |
| Niacin (B3) | 1.88 mg | 10% | 13% |
| Vitamin B6 | 0.35 mg | 15% | 18% |
| Folate (B9) | 291 µg | 97% | 132% |
| Vitamin E (alpha-tocopherol) | 0.24 mg | ||
| Vitamin K1 | 21.5 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Field bean (dry): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/pulses-and-legumes/field-bean/
Where field bean (dry) sits among Indian foods
Ranked per 100 g against the other 13 pulses and legumes and every food in the tables.
| Nutrient | Per 100 g | In pulses and legumes | Among all foods |
|---|---|---|---|
| Dietary fibre | 23.4 g | 1st of 14 | 10th of 182 |
| Magnesium | 197 mg | 5th of 14 | 26th of 242 |
| Potassium | 1,272 mg | 5th of 14 | 12th of 243 |
| Folate (B9) | 291 µg | 4th of 14 | 5th of 197 |
| Thiamine (B1) | 0.35 mg | 8th of 14 | 28th of 239 |
Every form of field bean (dry) in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Field bean, black (shown above) | 276 kcal | 19.9 g | 23.4 g | 4.5 mg | 78 mg |
| Brown | 283 kcal | 19.9 g | 22.4 g | 4.99 mg | 75 mg |
| White | 280 kcal | 19.8 g | 23 g | 5.5 mg | 77 mg |
How field bean (dry) is eaten
- Avarekalu saaru: field beans cooked into a spiced coconut and tomato curry, eaten with ragi mudde in Karnataka.
- Mochai kottai kuzhambu: dried beans simmered in tamarind and sambar powder with brinjal or drumstick.
- Pavte usal: soaked and peeled beans cooked with onion, goda masala and coconut, Maharashtrian style.
- Val ni dal: Gujarati split field beans cooked thick with jaggery and spices.
- Avare akki rotti: rice flour flatbread studded with cooked beans, onion and green chilli.
Before you plan around it
Field beans must be cooked thoroughly. Like many dried beans, the raw seeds contain natural compounds that upset the stomach and can be harmful, so soak them overnight, discard the soaking water and pressure-cook until soft; never use them half-cooked in salads. Peeling the soaked skins, as Karnataka cooks do, makes them easier to digest. With 23.4 g fibre per 100 g, a large serving can cause bloating if the gut is not used to it. Folate drains into cooking water, so keep the liquid in the curry.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about field bean (dry)
Is avare the same as rajma?
No. Avare, or field bean, is the seed of the flat lablab bean grown in South and West India. Rajma is the kidney bean. IFCT 2017 lists field bean under Phaseolus vulgaris, the kidney bean's botanical name, but the regional names it records all belong to the lablab bean.
How much fibre is in field beans?
IFCT 2017 lists 23.4 g dietary fibre per 100 g of dried black field beans, the most of any pulse in the tables. Brown and white beans are close, at 22.4 g and 23.0 g per 100 g.
How much protein is in dried field beans?
Field beans have 19.9 g protein per 100 g, about 37 per cent of a man's daily requirement and 44 per cent of a woman's. Serving them with ragi, rice or roti improves the meal's protein quality.
Why are avarekalu peeled?
Peeling the soaked beans, called hitikida avare in Kannada, removes the tough skin. The bean inside cooks faster, tastes sweeter and causes less gas. It takes time, which is why it is often a family job in avare season.
Related foods and tables
Field beans (fresh pods)
Nutrition per 100 g, from IFCT 2017.
Cowpea (lobia)
Nutrition per 100 g, from IFCT 2017.
Rajma (red kidney beans)
Nutrition per 100 g, from IFCT 2017.
Ragi (finger millet)
Nutrition per 100 g, from IFCT 2017.
Horse gram (kulthi)
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
All pulses and legumes
14 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.