Cluster Beans Calories & Nutrition Calculator

Fresh cluster beans contain 3.9mg iron per 100g — exceeding raw spinach (2.7mg), raw kale (1.5mg), and raw broccoli (0.7mg). This places cluster beans among the highest-iron green vegetables in the Indian Food Composition Tables. At just 36 kcal per 100g, the iron-per-calorie ratio is remarkable: 0.11mg iron per calorie ^[1].

One cup of cluster beans (100g) provides approximately 22% of the daily iron value (18mg for women, 8mg for men). For a vegetable side dish, this is an unusually high iron contribution — most green vegetables provide 1–5% of the daily value per serving.

For food journaling, cluster beans' iron content is their standout nutritional feature. This is non-heme (plant-based) iron, so pairing with vitamin C-rich ingredients (tomatoes, lime, green chilies) in the same meal may support better iron utilization. The cluster beans themselves provide 18mg vitamin C per 100g, offering some built-in support.

Fresh cluster beans provide 121mg calcium per 100g — significantly more than common green beans (37mg), French beans (44mg), or even raw broccoli (47mg). The calcium content is comparable to kale (150mg) and turnip greens (190mg), but cluster beans have a milder flavor and firmer texture ^[1].

A 200g serving of cluster beans sabzi (before oil and seasoning) delivers approximately 242mg calcium — roughly 19% of the 1,300mg daily adequate intake. For a single vegetable dish, this is a substantial calcium contribution. Combined with the 3.9mg iron, cluster beans deliver two frequently under-consumed minerals simultaneously.

For nutrition journaling, few Indian vegetable preparations match cluster beans' combined iron and calcium density. If tracking mineral intake, log cluster beans precisely by weight — the numbers are meaningful enough to shift daily totals, unlike most green vegetables where mineral contributions are marginal.

Cluster beans contain 4.83g dietary fiber per 100g — higher than green beans (2.7g), okra (3.2g), and French beans (2.8g). What makes cluster beans unique is the presence of galactomannan — the same compound commercially extracted as guar gum — a highly viscous soluble fiber found in the endosperm of the mature seeds ^[2].

Guar gum (galactomannan) constitutes 28–32% of the mature cluster bean seed endosperm. In the fresh tender pods used for cooking, the concentration is lower but still nutritionally significant. This soluble fiber contributes to the slightly mucilaginous texture of cooked cluster beans.

For food journaling, cluster beans' fiber is both functional and quantitatively significant. A 150g cooked serving provides approximately 5.3g fiber — 19% of the daily recommendation. The galactomannan content is a distinctive feature that makes cluster beans nutritionally different from other common Indian vegetables.

Fresh cluster beans have 3.55g protein per 100g at just 36 kcal — a protein-to-calorie ratio of 9.9g protein per 100 calories. This exceeds most common vegetables: green beans have 1.8g/100g (5.7g per 100 kcal), okra has 1.9g (5.6g per 100 kcal), and even Brussels sprouts have 3.4g (7.9g per 100 kcal) ^[1].

The protein content comes from the leguminous nature of cluster beans — they belong to the Fabaceae (bean) family, not the typical vegetable families. This legume heritage also explains the higher iron, calcium, and fiber content compared to non-leguminous green vegetables.

For food journaling, cluster beans contribute meaningful protein to a meal. A 200g serving provides approximately 7.1g protein — comparable to a quarter cup of cooked lentils. When used alongside dal or rice, cluster beans supplement the meal's protein rather than merely adding bulk.

Fresh cluster beans contain 82mg magnesium per 100g — providing 19% of the 420mg daily value. This exceeds raw spinach (79mg), raw okra (57mg), and raw green peas (33mg). Among fresh vegetables, only Swiss chard (81mg) and Lima beans (74mg) are in the same range ^[1].

A 150g serving of cluster beans provides approximately 123mg magnesium — 29% of the daily value from a single vegetable dish. Combined with the potassium (301mg/100g) and calcium (121mg/100g), cluster beans deliver a trio of alkaline minerals rarely found together at this concentration in a single food.

For nutrition journaling, cluster beans' mineral density is their defining nutritional characteristic. The combination of iron (3.9mg), calcium (121mg), magnesium (82mg), and potassium (301mg) per 100g makes cluster beans one of the most mineral-dense common Indian vegetables. Log the weight precisely — these numbers add up.