1 serving (100 grams) contains 114 calories, 7.5 grams of protein, 0.5 grams of fat, and 21.0 grams of carbohydrates.
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Nutrition Information
Calories |
228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 42 g | 15% | |
| Dietary Fiber | 12.8 g | 45% | |
| Sugars | 1.2 g | ||
| protein | 15 g | 30% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 128 mg | 9% | |
| Iron | 5 mg | 27% | |
| Potassium | 1122 mg | 23% | |
* 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 White bean
White beans, such as cannellini, navy, and great northern beans, are legumes native to the Americas, often used in soups, stews, and Mediterranean or Latin American cuisines. Rich in plant-based protein, white beans provide approximately 15 grams of protein, 15 grams of fiber, and 200 calories per cooked cup (approximately 170g). They are an excellent source of complex carbohydrates and micronutrients, including folate (about 45% of the daily recommended intake per cup), iron, magnesium, phosphorus, and potassium. White beans are also low in fat and cholesterol-free, making them a heart-healthy choice for various diets.
Health Benefits
- White beans are rich in dietary fiber (15g per cup), which supports digestive health and helps regulate blood sugar levels.
- High in folate (about 45% of the RDI per cup), promoting healthy cell formation and potentially reducing the risk of neural tube defects during pregnancy.
- Contain plant-based iron (4mg per cup), which supports oxygen transport in the blood and helps prevent anemia, particularly in plant-based diets.
Dietary Considerations
Selection and Storage
Store dried white beans in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate in a sealed container and consume within 3-5 days. Freeze cooked beans for longer storage.
Common Questions About White bean Nutrition
Are white beans high in protein?
Yes, white beans are a good source of plant-based protein. A 1-cup serving of cooked white beans provides about 17 grams of protein, making them a nutritious option for meeting daily protein needs, especially for vegetarians and vegans.
Can I eat white beans on a keto diet?
White beans are typically not recommended for a strict keto diet since they are relatively high in carbohydrates. A 1-cup serving of cooked white beans contains around 40 grams of carbs, with 10 grams of fiber, resulting in 30 grams of net carbs, which could quickly exceed daily keto carb limits.
What are the main health benefits of white beans?
White beans are rich in fiber, supporting digestive health, and contain complex carbohydrates that provide sustained energy. They are also a good source of iron, potassium, and magnesium, which contribute to heart health, red blood cell production, and muscle function. Additionally, their antioxidants may help reduce inflammation.
What is the recommended serving size for white beans?
A typical serving size of white beans is 1/2 cup of cooked beans, which contains roughly 125 calories, 9 grams of protein, 20 grams of carbs, and 6 grams of fiber. This portion provides a balanced amount of nutrients and can be incorporated into salads, soups, or as a side dish.
How do white beans compare to other beans like black beans or chickpeas?
White beans, such as cannellini or navy beans, have slightly more protein and iron than black beans or chickpeas. However, chickpeas generally have a firmer texture and a nuttier flavor, while black beans are slightly lower in carbohydrates. All three types of beans are nutritious, but their differences in macronutrients and flavor make them suitable for varying dishes.
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.
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.
