Cannelloni beans

Legume

Item Rating: 93/100

1 serving (100 grams) contains 71 calories, 5.0 grams of protein, 0.3 grams of fat, and 12.4 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		142
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4 mg	0%
Total Carbohydrates		24.8 g	9%
	Dietary Fiber	8 g	28%
	Sugars	1.2 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		92 mg	7%
Iron		3.2 mg	17%
Potassium		500 mg	10%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

Source of Calories

Fat: 5 cal (3.7%)

Protein: 40 cal (27.7%)

Carbs: 99 cal (68.6%)

About Cannelloni beans

Cannellini beans, also known as white kidney beans, are creamy white legumes originating from Italy. Widely used in Mediterranean cuisine, they are a staple in soups, stews, and salads. Cannellini beans are prized for their mild, nutty flavor and their ability to absorb flavors from other ingredients. Nutritionally, they are an excellent source of plant-based protein, providing about 15 grams per cup (cooked). They are also high in dietary fiber (around 13 grams per cup), which supports digestive health, and deliver key micronutrients like folate, magnesium, and iron, making them an essential part of a healthy diet. They are naturally low in fat and sodium, making them suitable for heart-healthy eating patterns.

Health Benefits

• Rich in dietary fiber (13g per cup), cannellini beans promote healthy digestion and may reduce the risk of constipation.
• High in folate (63% DV per cup), which supports DNA synthesis and is vital for pregnant individuals to prevent neural tube defects.
• Good source of iron (24% DV per cup), important for oxygen transport and reducing the risk of anemia, especially in plant-based diets.
• Contains magnesium (18% DV per cup), supporting muscle function and heart health.
• Provides plant-based protein (15g per cup), essential for muscle repair and overall body function.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, heart-healthy, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store dried cannellini beans in an airtight container in a cool, dry place; cooked beans should be refrigerated in a sealed container and used within 3-5 days.

Common Questions About Cannelloni beans Nutrition

Are cannellini beans high in protein?

Cannellini beans are a good source of protein, offering approximately 7.5 grams of protein per 100 grams (about half a cup cooked). They are an excellent plant-based protein option for vegetarians and vegans.

Can I eat cannellini beans on a keto diet?

Cannellini beans are not ideal for a keto diet due to their carbohydrate content, with approximately 20 grams of carbs per 100 grams. While they are healthy, they are better suited for moderate-carb or balanced diets.

What are the health benefits of cannellini beans?

Cannellini beans provide key nutrients like fiber (6 grams per 100 grams), iron, and folate, which support digestive health and energy production. They are also low in fat and can help regulate blood sugar levels due to their low glycemic index.

What is a recommended serving size for cannellini beans?

A standard serving size of cannellini beans is about half a cup of cooked beans, which equals roughly 100 grams. This amount provides a balanced portion of protein, fiber, and complex carbohydrates without overloading on calories.

How do cannellini beans compare to other beans like black beans or chickpeas?

Cannellini beans are milder in flavor and creamier in texture compared to black beans, which are heartier, and chickpeas, which are nuttier. Nutritionally, cannellini beans have slightly fewer calories (around 110 per half cup) and are higher in fiber than black beans while offering similar protein benefits.

Data Sources & Scientific References