72 %
Potassium contributes to normal functioning of the nervous system and to normal muscle function.
How many calories are in sword beans?
32.8kcal
in an 80 g portion
41 kcal per 100 g.
Source: UK CoFID 2021, record 13-117. Checked 5 October 2026.
0.24 gFat
2 gProtein
5.8 gCarbohydrate
72 %Daily potassium
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 carbohydrate.
- 0.24 gFat
- 2 gProtein
- 5.8 gCarbohydrate
- 70.3 gWater
- 1.7 gMinerals and the rest
Below average for beans and lentils
Sword beans are 41 kcal per 100 g. The 65 beans and lentils in this database average 154.
Sword beans41
Beans and lentils average154
Low in fat
0.3 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.24 g
Vitamins and minerals in sword beans
One of the 11 reach the “high in” level: potassium.
None recorded
- Vitamin D
- Vitamin B12
Show all 11 with amounts
Potassium1440 mg, 72 %
Vitamin C9.6 mg, 12 %
Iron1.6 mg, 11 %
Calcium48 mg, 6 %
Thiamin (vitamin B1)0.06 mg, 5.8 %
Niacin (vitamin B3)0.88 mg, 5.5 %
Riboflavin (vitamin B2)0.06 mg, 4.6 %
Phosphorus32 mg, 4.6 %
Vitamin A0.0032 mg, <1 %
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 sword beans don’t give you. And where to find it.
No recorded vitamin D or vitamin B12, and only 0.5 % of the vitamin A reference intake per 100 g.
Vitamin D
0mgin sword beans
Find it inBloater, grilled500 % per 100 g
Vitamin B12
0mgin sword beans
Find it inLiver, ox, raw4400 % per 100 g
Vitamin A
0.5%in sword beans, per 100 g
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Sword beans against other beans and lentils
Per 100 g, sword beans have the most potassium of the 6 here, ahead of beans (mung, whole, dried, raw).
1800mg
1250mg
1220mg
800mg
717mg
497mg
Beans, sword, rawthis page
Lentils, red, split, dried, raw−1083 mg
Beans, edamame, frozen, boiled−1303 mg
All values per 100 g, from the same dataset. Differences are against sword beans.
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Questions about sword beans
The questions people ask about sword beans, answered from the dataset.
How many calories are in a portion of sword beans?
A typical portion (80 g, a portion of cooked beans) gives 33 kcal. Per 100 g the figure is 41 kcal.
Is sword beans high in potassium?
Yes. Beans, sword, raw have 1800 mg potassium per 100 g, 90 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do sword beans have most of?
By share of the daily reference intake: potassium (1800 mg, 90 %), vitamin C (12 mg, 15 %) and iron (2 mg, 14 %) per 100 g.
Are sword beans a good source of protein?
Beans, sword, raw have 2.5 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 13-117, Beans, sword, raw, 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: 98 % 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 potassium.
More beans and lentils
Most potassium
- Beans, soya, dried, raw1730 mg
- Beans, butter, dried, raw1700 mg
- Beans, pigeon peas, dahl, dried, raw1390 mg
- Courgette, dried6104 mg
- Chervil, dried4740 mg
- Coriander leaves, dried4470 mg
- Potassium guide