Nutrition for White Beans

Calories, Protein, Vitamins and More


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White Beans Nutrition Summary

One cup of white beans (262 grams or 0.6 lb) contains 299 calories and 19 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 many nutrients, including dietary fiber, protein, calcium, iron and potassium. It also contains significant amounts of magnesium, thiamin, Vitamin B6, folate, phosphorus, manganese and zinc.

In one cup of white beans:

  • Calories: 299
  • Protein: 19 g
  • Sugar: 0.8 g
  • Dietary fiber: 12.6 g
  • Fat: 0.8 g, (Saturated: 0.2 g)
  • Sodium: 890.8 mg
There is no significant amounts of 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 299 calories per cup or 114 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

73 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 73% 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 cup of white beans contains 50% of recommended daily values or 12.6 grams of dietary fiber.

  • Dietary fiber: 12.6 g
  • Sugar: 0.8 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 0.8 grams per cup. It also is cholestrol free. Most of the fat in white beans are healthier unsaturated fats:

  • Total fat: 0.8 g
  • Saturated fat: 0.2 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol in white beans.

Omega-3 and Omega-6 in White Beans

White beans are a source of healthy omega-3 fatty acids, containing a total of 0.15 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.15 g
Also a source of omega-6 fatty acids, every cup of white beans contain a total of 0.2 grams of omega-6. [2]

  • linoleic acid: 0.18 g
The omega-6 to omega-3 ratio in white beans is 1.2: 1.

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 cup of white beans contains 38% of recommended daily values or 19 grams of protein. In addition, white beans contain significant amounts of all 9 essential amino acids.

  • Protein: 19.02 g
  • Tryptophan: 0.23 g
  • Threonine: 0.8 g
  • Isoleucine: 0.84 g
  • Leucine: 1.52 g
  • Lysine: 1.3 g
  • Methionine: 0.29 g
  • Phenylalanine: 1.03 g
  • Valine: 1 g
  • Histidine: 0.53 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 many nutrients, white beans contain abundant amounts of calcium, iron and potassium. In fact, a single cup of white beans contains 52% of recommended daily values or 1189.5 mg of potassium. Also an excellent source of iron, a single cup of white beans contains 44% of recommended daily values or 7.8 mg of iron.

Vitamins in white beans (1 cup):
  • Thiamin: 0.3 mg
  • Riboflavin: 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: 0.2 mg
  • Vitamin e: 2.1 mg
  • Folate: 170.3 ug
  • Vitamin k: 7.6 ug
Minerals in white beans (1 cup):
  • Calcium: 191.3 mg
  • Potassium: 1189.5 mg
  • Iron: 7.8 mg
  • Magnesium: 133.6 mg
  • Zinc: 2.9 mg
  • Selenium: 4.2 ug
  • Phosphorus: 238.4 mg
  • Copper: 0.6 mg
  • Manganese: 1.3 mg
There is no significant amounts of choline, vitamin a, 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:

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riboflavin (Vitamin B2)
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folate (Vitamin B9)
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lysine
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phenylalanine
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threonine
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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.


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