Goa beans (canned) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Goa beans (canned)

Goa beans (canned) consist of 4% fat, 8% protein, 2% carbs, 6% fiber and 77% water. With 88 of calories per 100g Goa beans (canned) are 44% lower than other foods in Legumes. In total 41% of the calories in Goa beans (canned) are from fat, 36% from protein and 9% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 30
  • Very low in carbs Only 3.0g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 0.9
  • High in iron Covers 0.4% of Iron RDA per portion

Can you eat Goa beans (canned) for a low carb diet?

With 3g of carbs and a Glycemic Load of 0.9 in a portion of 150g, Goa beans (canned) can be consumed for a ketogenic or low-carb diet. Goa beans (canned) contain low amounts of Fructose, are Gluten free and have no Lactose.

Goa beans (canned): nutrition facts & data

Nutrition facts
per 100g
Goa beans (canned)
avg Legumes[1]
Calories (kcal) 88.0 198.3
Fat (g) 4.0 4.0
Protein (g) 8.0 15.0
Carbohydrates (g) 2.0 20.4
Mono- & Di-Saccharides (g) 1.0 20.4
Polysaccharides (g) 1.0 20.4
Fibers (g) 5.7 9.8
Sodium (mg) 110.0 141.1
Water (g) 77.0 46.1
[1] average of Legumes

Breakdown in percent (%) of total calories

An average portion size (150g) of Goa beans (canned) contain:

  • 132.0 Calories
  • 6.0g of Fat
  • 12.0g of Protein
  • and 3.0g of Carbs
  • 165.0mg of sodium - 0.1% of the RDA for sodium.
  • 67.5mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 1.7mg of Zinc - 0.2% of the RDA for Zinc.
  • 5.4mg of Iron - 0.4% of the RDA for Iron.
  • 382.5mg of Potassium - 0.1% of the RDA for Potassium.
  • 0.0mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Goa beans (canned) you get

  • 4.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Legumes have on average 0.73g of proteins per 1 gram of carbs.
  • 2.00 grams of fat (total average 0.66g, other foods in Legumes 0.20g)
  • 2.85 grams of fibers (total average 0.13g, other foods in Legumes 0.48g)

Nutrient distribution per gram

What vitamins are in Goa beans (canned)?

per 100g
Goa beans (canned)
Vitamin C (mg) 0.0 2.2
Vitamin E (mg) 2.5 1.5
Vitamin B1 / Thiamine (mg) 0.1 0.3
Vitamin B2 (mg) 0.1 0.1
Vitamin B6 (mg) 0.1 0.2
Vitamin B9 / Folate (μg) 25.0 102.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.5
beta-Carotene (μg) 10.0
[1] average of Legumes

Are Goa beans (canned) rich in vitamins?


The following chart displays the amount of vitamins per portion Size (150g) for Goa beans (canned) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Goa beans (canned)

per 100g
Goa beans (canned)
Magnesium (mg) 45.0 96.4
Zinc (mg) 1.1 1.9
Sodium (mg) 110.0 141.1
Calcium (mg) 140.0 102.7
Iron (mg) 3.6 4.4
Potassium (mg) 255.0 608.0
Phosphorus (mg) 120.0 226.8
[1] average of Legumes

Are Goa beans (canned) high in minerals?


Again, for every mineral contained in Goa beans (canned) we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Goa beans (canned)

2.0% of Goa beans (canned) are carbs, per serving of 150g that makes 3.0g of carbs.

Monosachharides and polysaccharides

per 100g
Goa beans (canned)
Monosaccharides (g) 1.0 2.1
Polysaccharides (g) 1.0 17.7
Total carbs (g) 2.0 20.4
[1] average of Legumes

How high are the Glycemic Index and the Glycemic Load for Goa beans (canned)?

The Glycemic Index of Goa beans (canned) is 30, which would be considered as low. The Glycemic Load in a normal serving is 0.9 and can be regarded as low.

Allergens in Goa beans (canned)

  • are Gluten free
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Goa beans (canned)

Of the 4.0g total fat per 100g in Goa beans (canned), 0.8g are saturated fatty acids (SFA), 0.9g are monounsaturated fatty acids (MUFA) and 1.4g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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