Nutrition for White Beans

Calories, Protein, Vitamins and More


image of white beans source

White Beans Nutrition Summary

One fl of white beans (32.8 grams or 1.16 oz) contains 37 calories and 2.4 grams of protein. White beans consists of 70% water, 21% carbohydrates, 7% protein, and less than 1% of fat.

White beans are an excellent source of a few nutrients, including calcium and potassium. It also contains significant amounts of dietary fiber, magnesium and phosphorus.

In one fl of white beans:

  • Calories: 37
  • Protein: 2.4 g
  • Sugar: 0.1 g
  • Dietary fiber: 1.6 g
  • Fat: 0.1 g
  • Sodium: 111.4 mg
There is no significant amounts of saturated fat or cholesterol in white beans.

See the White Beans Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beans, white, mature seeds, canned.

Calories in White Beans

White beans have 37 calories per fl or 113 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

72 percent of calories in white beans are from carbohydrates, 25% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 72% of the calories in white beans are from carbohydrates. The carbs in white beans are mostly in the form of dietary fiber and sugar (94% and 6%). An excellent high-fiber food, a single fl of white beans contains 6% of recommended daily values or 1.6 grams of dietary fiber.

  • Dietary fiber: 1.6 g
  • Sugar: 0.1 g
There is no significant amounts of starch in white beans.

Calories from Fat

A small portion, or 2% the calories in white beans are from fat. White beans are very low in total fat, with 0.1 grams per fl. It also is cholestrol free. Most of the fat in white beans are healthier unsaturated fats:

  • Total fat: 0.1 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: < 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in white beans.

Omega-6 in White Beans

White beans contain a small amount of omega-6 fatty acids, mostly in the form of linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.02 g

Calories Similar to White Beans

Some other legume or legume products with similar calories to white beans by weight:


Protein in White Beans

An excellent source of protein, a single fl of white beans contains 5% of recommended daily values or 2.4 grams of protein. In addition, white beans contain significant amounts of all 9 essential amino acids.

  • Protein: 2.38 g
  • Tryptophan: 0.03 g
  • Threonine: 0.1 g
  • Isoleucine: 0.1 g
  • Leucine: 0.19 g
  • Lysine: 0.16 g
  • Methionine: 0.04 g
  • Phenylalanine: 0.13 g
  • Valine: 0.12 g
  • Histidine: 0.07 g

Protein Similar to White Beans

Some other legume or legume products with similar amounts of protein to white beans by weight:

Vitamins and Minerals in White Beans

An good source of nutrients, white beans contain abundant amounts of calcium and potassium. In fact, a single fl of white beans contains 6% of recommended daily values or 148.7 mg of potassium. Also an excellent source of calcium, a single fl of white beans contains 2% of recommended daily values or 23.9 mg of calcium.

Vitamins in white beans (1 fl):
  • Thiamin: < 0.1 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: < 0.1 mg
  • Vitamin e: 0.3 mg
  • Folate: 21.3 ug
  • Vitamin k: 0.9 ug
Minerals in white beans (1 fl):
  • Calcium: 23.9 mg
  • Potassium: 148.7 mg
  • Iron: 1 mg
  • Magnesium: 16.7 mg
  • Zinc: 0.4 mg
  • Selenium: 0.5 ug
  • Phosphorus: 29.8 mg
  • Copper: 0.1 mg
  • Manganese: 0.2 mg
There is no significant amounts of choline, vitamin a, riboflavin, pantothenic acid, vitamin c or vitamin b12 in white beans.

Similar to White Beans for Potassium

Here are some other legume or legume products with similarly abundant amounts of potassium to white beans:

White Beans Nutrition Chart

White Beans:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
protein
G %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin E
MG %
Vitamin K
UG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
copper
MG %
manganese
MG %
phosphorus
MG %
zinc
MG %
Water G
sodium
MG %
selenium
UG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

White Beans in Cooking

White beans are in the top 25% most popular ingredients for recipes. Most recipes call for one or two ounces of white beans.

Friends and Relatives of White Beans

Foods commonly cooked with white beans:


get Nutrition for food