1 serving (130 grams) contains 100 calories, 7.0 grams of protein, 0.0 grams of fat, and 17.9 grams of carbohydrates.
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Nutrition Information
Calories |
200 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 700 mg | 30% | |
| Total Carbohydrates | 35.8 g | 13% | |
| Dietary Fiber | 8.1 g | 28% | |
| Sugars | 0 g | ||
| protein | 14.0 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 80.6 mg | 6% | |
| Iron | 4 mg | 22% | |
| Potassium | 720 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cannellini beans
Cannellini beans, also known as white kidney beans, are popular legumes native to Italy and a staple in Mediterranean cuisine. These beans are slightly nutty with a creamy texture, making them ideal for salads, soups, and stews. Nutritionally, cannellini beans are rich in plant-based protein, dietary fiber, and essential minerals like iron, magnesium, and potassium. They are low in fat and cholesterol-free, making them suitable for heart-healthy diets. A 1-cup serving (approximately 177 grams, cooked) provides about 225 calories, 15 grams of protein, and 10 grams of fiber, contributing to satiety and digestive health. They also offer folate and antioxidants that support overall well-being.
Health Benefits
- High in fiber (10 grams per cup), promoting healthy digestion and preventing constipation.
- Rich in folate (approximately 25% of the daily recommended intake per cup), supporting cell growth and heart health.
- Contains plant-based protein (15 grams per cup), aiding muscle maintenance and repair.
- Provides magnesium (approximately 15% of the daily recommended intake), which supports bone health and enzymatic functions.
- Offers potassium (over 450 mg per cup), helping to regulate blood pressure and muscle contractions.
Dietary Considerations
Selection and Storage
Store dried cannellini beans in an airtight container in a cool, dry place for up to a year. For cooked beans, refrigerate in a sealed container and consume within 3-5 days.
Common Questions About Cannellini beans Nutrition
Are cannellini beans high in protein?
Yes, cannellini beans are a good source of plant-based protein, offering approximately 15 grams of protein per one-cup cooked serving. They are an excellent choice for vegetarians, vegans, or anyone looking to add more plant-based protein to their diet.
Can I eat cannellini beans on a keto diet?
Cannellini beans are not considered keto-friendly due to their carbohydrate content. A one-cup serving of cooked cannellini beans contains around 22 grams of net carbs, which can quickly exceed the daily carb allowance typical for keto diets.
What are the health benefits and concerns of eating cannellini beans?
Cannellini beans are rich in fiber, iron, and folate, which support digestion, oxygen transport, and cell growth, respectively. Their high fiber content can also help regulate blood sugar. However, they contain antinutrients like lectins and phytic acid, which may interfere with nutrient absorption if not cooked thoroughly.
What is the recommended serving size for cannellini beans?
A typical serving size of cooked cannellini beans is about half a cup (approximately 120 grams), which provides around 110 calories, 7.5 grams of protein, and 6 grams of fiber. This portion is a healthy addition to meals while being mindful of calorie and carb intake.
How do cannellini beans compare to navy beans?
Cannellini beans and navy beans are both white beans, but cannellini beans are larger with a slightly nutty flavor, while navy beans are smaller and creamier. In terms of nutrition, they are similar, but cannellini beans often hold their shape better when cooked, making them ideal for salads or soups.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Cannellini beans DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Health Benefits and Nutritional Properties of LegumesNational Institutes of Health (NIH) - National Library of MedicinePeer-reviewed analysis on legumes, including cannellini beans, emphasizing their dietary role and nutritional components.
- Dietary Guidelines for Americans, 2020-2025: Legumes RecommendationsU.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA)Cannellini beans are included as part of legumes recommended for fiber and protein intake in the dietary guidelines.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
