Cooked white beans

Legume

Item Rating: 97/100

1 serving (170 grams) contains 242 calories, 17.4 grams of protein, 0.6 grams of fat, and 43.3 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		336.1
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8.3 mg	0%
Total Carbohydrates		60.1 g	21%
	Dietary Fiber	15.7 g	56%
	Sugars	0.8 g
protein		24.2 g	48%
Vitamin D		0 mcg	0%
Calcium		223.6 mg	17%
Iron		7.1 mg	39%
Potassium		1151.4 mg	24%

* 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

Source of Calories

Fat: 7 cal (2.1%)

Protein: 96 cal (28.1%)

Carbs: 240 cal (69.8%)

About Cooked white beans

Cooked white beans, including varieties like cannellini and navy beans, are a staple in Mediterranean, South American, and European cuisines. They are known for their creamy texture, mild flavor, and versatility in dishes ranging from soups to salads. White beans are rich in plant-based protein, complex carbohydrates, and dietary fiber, making them a popular choice for hearty, nutrient-dense meals. They are also a notable source of essential nutrients such as folate, iron, magnesium, and potassium, which contribute to overall health. Low in fat and free of cholesterol, cooked white beans can be a beneficial addition to both omnivorous and plant-based diets. With roughly 150 calories per 1/2 cup serving, they are an energy-efficient option ideal for supporting long-term health goals.

Health Benefits

• Rich in dietary fiber (about 6 grams per 1/2 cup), they support digestive health and help regulate blood sugar levels.
• High in folate (nearly 90 mcg per 1/2 cup), cooked white beans promote healthy cell function and prevent neural tube defects during pregnancy.
• Source of plant-based iron (approximately 2 mg per 1/2 cup), aiding in oxygen transportation in the blood and reducing risk of anemia.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, individuals with bean-specific intolerances

Selection and Storage

Cooked white beans should be stored in an airtight container in the refrigerator for up to 4 days. For long-term storage, freeze in appropriate portions for up to 3 months.

Common Questions About Cooked white beans Nutrition

Are cooked white beans a good source of protein?

Cooked white beans are a moderate source of protein, providing about 9 grams of protein per 1 cup (170 grams) serving. While they may not be as protein-rich as meat or tofu, they are an excellent source for plant-based eaters.

Can I eat cooked white beans on a keto diet?

Cooked white beans are not ideal for a strict keto diet as they contain approximately 28 grams of carbohydrates per 1 cup serving. These carbs can quickly exceed the daily limit for ketogenic diets, though they may fit into a more flexible, low-carb plan if consumed in small amounts.

What are the health benefits of cooked white beans?

Cooked white beans are rich in fiber, providing about 11 grams per 1 cup serving, which supports healthy digestion and blood sugar control. They also contain potassium, iron, and magnesium, which contribute to heart health, energy production, and muscle function.

What is an appropriate serving size for cooked white beans?

A standard serving size for cooked white beans is 1/2 to 1 cup, which is approximately 85-170 grams. This portion provides balanced nutrition without overloading on calories or carbohydrates, making it suitable for most diets.

How do cooked white beans compare to chickpeas?

Cooked white beans are slightly lower in calories, with about 250 calories per cup compared to chickpeas, which have around 270 calories per cup. They are similar in protein content, but white beans contain slightly more fiber, making them a better choice for digestive health.

Data Sources & Scientific References