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White Beans Calories
High in protein and fiber, low-fat legume
CALORIES
GI
POTASSIUM
FIBER
White Beans Nutrition Facts
Selected: 100 g
333
KCAL / 100G
Carbs
60.3g
· 72%
Protein
21.1g
· 25%
Fat
0.8g
· 3%
Fiber
15.2g
White Beans Vitamins & Minerals
Vitamins
Folate
300µg · 75% DV
B1
0.45mg · 38% DV
Biotin
6µg · 20% DV
B6
0.25mg · 15% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
410mg · 59% DV
Potassium ⭐
1790mg · 53% DV
Manganese
1mg · 43% DV
White Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White Beans Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does White Beans Contain Allergens?
No known major allergens
Which Diets Is White Beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White Beans Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
Foods Similar to White Beans
White Beans — Frequently Asked Questions
How many calories and how much protein are in white beans?
White beans provide 333 calories and 21.1 g of protein per 100 g. They also contain 15.2 g of fiber per 100 g.
Are white beans low glycemic?
Yes. White beans have a glycemic index of 31, which is considered low. They contain 60.3 g of carbohydrates per 100 g.
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Nutrition data compiled from USDA FoodData Central and scientific sources.