White Beans
Cannellini and haricot beans — 17 g protein per cup, plus a lot of iron and folate.
Nutrition per 100 g
Standardised to 100 g of white beans, cooked for fair comparison. Typical serving: 1 cup cooked (179 g) — 249 kcal per 179 g serving.
| Nutrient | Per 100 g | Per serving (179 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 139 kcal | 249 kcal | 100 kcal |
| Protein | 9.7 g | 17.4 g | 7 g |
| Carbohydrate | 25.1 g | 44.9 g | 18 g |
| Fat | 0.3 g | 0.6 g | 0.2 g |
| Fibre | 6.3 g | 11.3 g | 4.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of white beans, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (179 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.94 mg | 1.7 mg | 6% |
| Vitamin K | 3.5 µg | 6.3 µg | 3% |
| Thiamin | 0.12 mg | 0.21 mg | 10% |
| Riboflavin | 0.046 mg | 0.082 mg | 4% |
| Niacin | 0.14 mg | 0.25 mg | <1% |
| Vitamin B6 | 0.093 mg | 0.17 mg | 5% |
| Folate | 81 µg | 145 µg | 20% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.23 mg | 0.41 mg | 5% |
| Choline | 35.1 mg | 62.8 mg | 6% |
| Minerals | |||
| Calcium | 90 mg | 161 mg | 7% |
| Iron | 3.7 mg | 6.6 mg | 21% |
| Magnesium | 63 mg | 113 mg | 15% |
| Phosphorus | 113 mg | 202 mg | 9% |
| Potassium | 561 mg | 1004 mg | 12% |
| Sodium | 6 mg | 10.7 mg | <1% |
| Zinc | 1.4 mg | 2.5 mg | 13% |
| Selenium | 1.3 µg | 2.3 µg | 2% |
| Copper | 0.29 mg | 0.52 mg | 32% |
| Manganese | 0.64 mg | 1.1 mg | 28% |
Source: USDA FoodData Central — Beans, white, mature seeds, cooked, boiled, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat white beans?
- Highest protein of the common white beans per serving.
- Blend into soups for a creamy texture with no dairy.
- A tin turns greens and pasta into a complete meal.
How to include it
- Warm with olive oil, garlic and rosemary; serve on toast.
- Blend into a soup base with stock and lemon.
- Toss with tuna, red onion and parsley for a fast lunch.
Things to consider
- Baked beans in sauce carry substantial added sugar and salt.
- Rinse tinned beans to reduce sodium.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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