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

Picture of Goa beans

Goa beans consist of 16% fat, 33% protein, 31% carbs, 6% fiber and 10% water. With 411 of calories per 100g Goa beans are 207% higher than other foods in Legumes. In total 35% of the calories in Goa beans are from fat, 32% from protein and 30% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 30
  • High in carbs 18.6g carbohydrates per portion of 60g
  • Low Glycemic Load Glycemic Load: 5.6
  • High in zinc Covers 0.3% of Zinc RDA per portion
  • High in iron Covers 0.7% of Iron RDA per portion
  • High in magnesium Covers 0.3% of Magnesium RDA per portion
  • High in potassium Covers 0.2% of Potassium RDA per portion
  • High in folate Covers 0.2% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.5% of Vitamin B1 RDA per portion

Can you eat Goa beans for a low carb diet?

With 18.6g of carbs and a Glycemic Load of 5.6 in a portion of 60g, Goa beans should be avoided for a ketogenic diet due to the high percentage of carbs. Goa beans contain low amounts of Fructose, are Gluten free and have no Lactose.

Goa beans: nutrition facts & data

Nutrition facts
per 100g
Goa beans
avg Legumes[1]
Calories (kcal) 411.0 198.3
Fat (g) 16.0 4.0
Protein (g) 33.0 15.0
Carbohydrates (g) 31.0 20.4
Mono- & Di-Saccharides (g) 7.0 20.4
Polysaccharides (g) 20.0 20.4
Fibers (g) 5.5 9.8
Sodium (mg) 50.0 141.1
Water (g) 10.0 46.1
[1] average of Legumes

Breakdown in percent (%) of total calories

An average portion size (60g) of Goa beans contain:

  • 246.6 Calories
  • 9.6g of Fat
  • 19.8g of Protein
  • and 18.6g of Carbs
  • 30.0mg of sodium - 0.0% of the RDA for sodium.
  • 102.0mg of Magnesium, that covers 0.3% of the recommended daily allowance (RDA) for Magnesium.
  • 2.8mg of Zinc - 0.3% of the RDA for Zinc.
  • 8.7mg of Iron - 0.7% of the RDA for Iron.
  • 600.0mg of Potassium - 0.2% of the RDA for Potassium.
  • 0.6mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Goa beans you get

  • 1.06 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.
  • 0.52 grams of fat (total average 0.66g, other foods in Legumes 0.20g)
  • 0.18 grams of fibers (total average 0.13g, other foods in Legumes 0.48g)

Nutrient distribution per gram

What vitamins are in Goa beans?

per 100g
Goa beans
Vitamin C (mg) 1.0 2.2
Vitamin E (mg) 10.0 1.5
Vitamin B1 / Thiamine (mg) 1.0 0.3
Vitamin B2 (mg) 0.3 0.1
Vitamin B6 (mg) 0.4 0.2
Vitamin B9 / Folate (μg) 130.0 102.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.5
beta-Carotene (μg) 50.0
[1] average of Legumes

Are Goa beans rich in vitamins?


The following chart displays the amount of vitamins per portion Size (60g) for Goa beans 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

per 100g
Goa beans
Magnesium (mg) 170.0 96.4
Zinc (mg) 4.6 1.9
Sodium (mg) 50.0 141.1
Calcium (mg) 530.0 102.7
Iron (mg) 14.5 4.4
Potassium (mg) 1,000.0 608.0
Phosphorus (mg) 40.0 226.8
[1] average of Legumes

Are Goa beans high in minerals?


Again, for every mineral contained in Goa beans we looked at the portion size (60g) 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

31.0% of Goa beans are carbs, per serving of 60g that makes 18.6g of carbs.

Monosachharides and polysaccharides

per 100g
Goa beans
Monosaccharides (g) 7.0 2.1
Polysaccharides (g) 20.0 17.7
Total carbs (g) 31.0 20.4
[1] average of Legumes

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

The Glycemic Index of Goa beans is 30, which would be considered as low. The Glycemic Load in a normal serving is 5.6 and can be regarded as low.

Allergens in Goa beans

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

Fatty acids and cholesterol in Goa beans

Of the 16.0g total fat per 100g in Goa beans, 3.3g are saturated fatty acids (SFA), 3.7g are monounsaturated fatty acids (MUFA) and 5.8g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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