Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
White Beans Calories
High in protein and fiber, low-fat legume
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of White Beans (170 g) has 566 calories. That works out to 333 calories per 100 g. It contains 102.5 g of carbs, 35.9 g of protein, 1.4 g of fat and 25.8 g of fiber. Its 1.4 mg of Copper covers 151% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
What is White Beans?
White beans are dried legumes with a mild flavour and a soft, creamy interior when cooked. They’re a familiar staple in many cuisines, appearing in soups and stews, as well as in salads and simple bean dishes.
Their tender texture takes on the flavour of herbs, vegetables and sauces, so they work well with tomatoes, garlic, greens or olive oil. In Turkey, white beans are often cooked with onion and tomato as kuru fasulye and served with rice and pickles. They’re a protein- and fibre-rich, low-fat choice; soak dried beans before cooking for more even cooking, or use them in a vegetable-rich soup for a lighter meal.
White Beans Nutrition Facts
Selected: 100 g
333
KCAL / 100G
Carbs
60.3g
· 22% DV
Protein
21.1g
· 42% DV
Fat
0.8g
· 1% DV
Fiber
15.2g
· 54% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 25% · Fat 3%
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
How Nutritious Is White Beans?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
White Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Beans
To burn the 333 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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).
Compare White Beans
Foods Similar to White Beans
Frequently Asked Questions About White Beans
Are white beans healthy?
Yes, white beans are a nutritious legume that provides protein and fiber. Their fiber can help you feel full, and they work well in meals with vegetables, grains, or other protein sources.
Are white beans and cannellini beans the same thing?
Not exactly: cannellini beans are one type of white bean. The name white beans can also refer to varieties such as navy and great northern beans, which differ in size, texture, and how they hold their shape when cooked.
How do you cook dried white beans?
Rinse dried white beans, soak them if you have time, then simmer them in fresh water until tender. Cooking time varies with the bean variety and age, so check for softness rather than relying on a fixed time.
Do white beans need to be soaked before cooking?
No, soaking is not essential, but it usually helps dried white beans cook more quickly and evenly. If you soak them, drain and rinse them before cooking in fresh water.
Should you rinse canned white beans?
Yes, draining and rinsing canned white beans removes much of the packing liquid and can reduce their salty taste. You can add the rinsed beans directly to salads, soups, or other dishes that are already cooked.
Why do white beans split while cooking?
White beans often split when they are cooked too vigorously, stirred roughly, or are an older, drier batch. Simmer them gently and handle them carefully; split skins are usually harmless and the beans are still fine to eat.
What can you make with white beans besides soup?
White beans work in salads, stews, pasta dishes, and dips. You can mash them with olive oil, garlic, and lemon for a creamy spread, or stir whole beans into a vegetable dish for a heartier meal.
Can you freeze cooked white beans?
Yes, cooked white beans freeze well. Cool them, portion them into airtight freezer-safe containers, and include a little cooking liquid to help keep them moist. Thaw only the amount you plan to use.
How should you store dried white beans?
Keep dried white beans in an airtight container in a cool, dry, dark place. Moisture can cause spoilage, while very old beans may stay tough even after long cooking.
Do white beans cause gas?
Yes, white beans can cause gas or bloating because they contain carbohydrates that gut bacteria ferment. Soaking dried beans, discarding the soaking water, and cooking them thoroughly may make them easier to tolerate.
Have another question about White Beans?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.