24 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in balor beans?
18.4kcal
in an 80 g portion
23 kcal per 100 g.
Source: UK CoFID 2021, record 13-049, 5 analysed samples. Checked 5 October 2026.
0.08 gFat
2.2 gProtein
2.8 gFibre
24 %Daily manganese
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly fibre.
- 0.08 gFat
- 2.2 gProtein
- 2.4 gCarbohydrate
- 2.8 gFibre
- 70.7 gWater
- 1.8 gMinerals and the rest
Below average for beans and lentils
Balor beans are 23 kcal per 100 g. The 65 beans and lentils in this database average 154.
Balor beans23
Beans and lentils average154
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.9 g
Salt, per portion0 g
Vitamins and minerals in balor beans
One of the 14 reach the “high in” level: manganese.
None recorded
- Vitamin D
- Vitamin B12
Show all 14 with amounts
Manganese0.48 mg, 24 %
Potassium184 mg, 9.2 %
Thiamin (vitamin B1)0.1 mg, 8.7 %
Copper0.08 mg, 8 %
Magnesium29.6 mg, 7.9 %
Iron0.96 mg, 6.9 %
Calcium46.4 mg, 5.8 %
Riboflavin (vitamin B2)0.08 mg, 5.7 %
Phosphorus40 mg, 5.7 %
Niacin (vitamin B3)0.72 mg, 4.5 %
Zinc0.32 mg, 3.2 %
Chloride22.4 mg, 2.8 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.
What balor beans don’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 4 % of the zinc reference intake per 100 g.
Vitamin D
0mgin balor beans
Find it inBloater, grilled500 % per 100 g
Zinc
4%in balor beans, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin B12
0mgin balor beans
Find it inLiver, ox, raw4400 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Balor beans against other beans and lentils
Per 100 g, tempeh have the most manganese in this comparison, followed by beans (aduki, whole, dried, boiled) and balor beans.
1.4mg
0.8mg
0.6mg
0.5mg
0.3mg
0.2mg
All values per 100 g, from the same dataset. Differences are against balor beans.
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Questions about balor beans
The questions people ask about balor beans, answered from the dataset.
How many calories are in a portion of balor beans?
A typical portion (80 g, a portion of cooked beans) gives 18 kcal. Per 100 g the figure is 23 kcal.
Is balor beans high in manganese?
Yes. Beans, balor, ends trimmed, raw have 0.6 mg manganese per 100 g, 30 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do balor beans have most of?
By share of the daily reference intake: manganese (0.6 mg, 30 %), potassium (230 mg, 12 %) and thiamin (0.12 mg, 11 %) per 100 g.
Are balor beans a good source of protein?
Beans, balor, ends trimmed, raw have 2.7 g protein per 100 g, 36 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-049, Beans, balor, ends trimmed, raw, 5 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, a portion of cooked beans, the usual UK portion for beans and lentils. Edible proportion: 88 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 65 beans and lentils kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Beans). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More beans and lentils
From the same group, with calories per 100 g, and the foods with the most manganese.
