Calories in runner beans: 22 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 2.6 g carbohydrate and 1.6 g fibre.

0.32 gFat

1.3 gProtein

2.6 gCarbohydrate

1.6 gFibre

73 gWater

1.3 gMinerals and the rest

0.32 gFat
1.3 gProtein
2.6 gCarbohydrate
1.6 gFibre
73 gWater
1.3 gMinerals and the rest

Below average for beans and lentils

Runner beans are 22 kcal per 100 g. The 65 beans and lentils in this database average 154.

Runner beans22

Beans and lentils average154

Low in sugar

2.8 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per portion2.2 g

Vitamins and minerals in runner beans

Two of the 23 recorded reach the “high in” level. Vitamin K leads.

28 %

Vitamin K

0.0208 mg in an 80 g portion

2nd of 6 beans and lentils

Vitamin K contributes to normal blood clotting and to the maintenance of normal bones.

Folate0.048 mg24 %

Vitamin C14.4 mg18 %

Potassium176 mg8.8 %

Manganese0.16 mg8 %

Iron0.96 mg6.9 %

Only a trace

Sodium

None recorded

Vitamin D
Vitamin B12

Show all 23 with amounts

Vitamin K0.0208 mg, 28 %

Folate0.048 mg, 24 %

Vitamin C14.4 mg, 18 %

Potassium176 mg, 8.8 %

Manganese0.16 mg, 8 %

Iron0.96 mg, 6.9 %

Vitamin B60.06 mg, 4.6 %

Thiamin (vitamin B1)0.05 mg, 4.4 %

Magnesium15.2 mg, 4.1 %

Phosphorus27.2 mg, 3.9 %

Calcium26.4 mg, 3.3 %

Vitamin A0.0192 mg, 2.4 %

Chloride16.8 mg, 2.1 %

Niacin (vitamin B3)0.32 mg, 2 %

Riboflavin (vitamin B2)0.02 mg, 1.7 %

Zinc0.16 mg, 1.6 %

Copper0.02 mg, 1.6 %

Vitamin E0.18 mg, 1.5 %

Biotin0.00056 mg, 1.1 %

Iodine0.0016 mg, 1.1 %

Pantothenic acid (vitamin B5)0.04 mg, 0.7 %

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”. A trace is shown as “trace” and never counts.

What runner beans don’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 2 % of the zinc reference intake per 100 g.

Vitamin D

0mgin runner beans

Find it inBloater, grilled500 % per 100 g

Zinc

2%in runner beans, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin B12

0mgin runner beans

Find it inLiver, ox, raw4400 % per 100 g

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Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Runner beans against other beans and lentils

Runner beans come second for vitamin K here, just behind beans (green, raw).

0.039mg

0.026mg

0.00892mg

Beans, green, raw+0.013 mg

Beans, runner, rawthis page

Beans, chick peas, Kabuli, whole, dried, raw−0.01708 mg

All values per 100 g, from the same dataset. Differences are against runner beans.

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Questions about runner beans

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of runner beans?

A typical portion (80 g, a portion of cooked beans) gives 18 kcal. Per 100 g the figure is 22 kcal.

Is runner beans high in vitamin K?

Yes. Beans, runner, raw have 0.026 mg vitamin K per 100 g, 35 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do runner beans have most of?

By share of the daily reference intake: vitamin K (0.026 mg, 35 %), folate (0.06 mg, 30 %) and vitamin C (18 mg, 23 %) per 100 g.

Are runner beans a good source of protein?

Beans, runner, raw have 1.6 g protein per 100 g, 25 % 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 13-112, Beans, runner, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Vitamin K1 from Bolton-Smith et al Br.J. Nutr.83, 2000. 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: 86 % 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. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.