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Foods / Dals and pulses

Field beans, dry (Sem): Nutrition and who it suits

Dry field beans are a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 276 kcal, 19.9 g of protein and 23.4 g of fibre. One serving is one katori cooked (30 g dry), about 83 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy276 kcal
Protein19.9 g
Carbohydrate43.5 g
Fibre23.4 g
Sugars1.1 g
Fat0.9 g
Folate291 µg
Magnesium197 mg
Potassium1272 mg

Where its calories come from

30%66%
  • Protein 30%
  • Carbohydrate 66%
  • Fat 3%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of dry field beans?

About 83 kcal for one katori cooked (30 g dry), and about 166 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

40%Folate
87.3 µg
16%Magnesium
59.1 mg
13%Protein
6 g
12%Potassium
382 mg
6%Zinc
0.7 mg
5%Iron
1.4 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code B007. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Are dry field beans good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

8.5 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

7 g of fibre for 13 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

7 g of fibre for 13 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

6 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice8.5 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice7 g of fibre for 13 g of carbohydrate, which slows the rise in sugar.
MenopauseFine as part of a meal6 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Varieties

Per 100 g.

VarietykcalProtein (g)Carbs (g)Fibre (g)
Black (shown above)27619.943.523.4
Brown28319.945.222.4
White28019.844.523

Also called

Assamese: Urohi guti; Bengali: Shim; Gujarati: Valpapdi; Hindi: Sem; Kannada: Avare; Kashmiri: Moang; Malayalam: Avar; Marathi: Papta; Odia: Baragudi; Punjabi: Sem dal; Tamil: Mochai; Telugu: Chikkudu ginjalu.

Related

Whole toor (whole arhar)Kala chana (whole Bengal gram)Sabut urad (whole black gram)Sabut moong (whole green gram)Rajma (kidney beans)Lentil whole (Sabut masoor)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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