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Boiled soaked white beans Calories
Rich in protein and fiber, low fat, vegan and gluten-free.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled soaked white beans (170 g) has 216 calories. That works out to 127 calories per 100 g. It contains 38.8 g of carbs, 14.8 g of protein, 0.9 g of fat and 9.5 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Boiled soaked white beans Nutrition Facts
Selected: 1 cup (medium) · 170 g
216
KCAL / 170G
Carbs
38.8g
· 14% DV
Protein
14.8g
· 30% DV
Fat
0.9g
· 1% DV
Fiber
9.5g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 27% · Fat 3%
Boiled soaked white beans nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.4 mg | 0% |
| Total carbohydrate | 38.8 g | 14% |
| Fiber | 9.5 g | 34% |
| Protein | 14.8 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Boiled soaked white beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 216 kcal |
| 1 tablespoon (medium) | 15 g | 19 kcal |
| 1 piece (small) | 50 g | 64 kcal |
| ½ cup (small) | 85 g | 108 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (medium) | 120 g | 152 kcal |
| 1 bottle (medium) | 200 g | 254 kcal |
| 1 pack (medium) | 250 g | 318 kcal |
| 2 cup (large) | 340 g | 432 kcal |
| 1 can (large) | 400 g | 508 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Boiled soaked white beans
How long do boiled soaked white beans last in the fridge?
Boiled soaked white beans generally keep for 3–4 days in a covered container in the refrigerator. Cool them promptly after cooking, and discard them if they develop an off smell, sliminess, or visible mold.
Can you freeze boiled soaked white beans?
Yes, boiled soaked white beans freeze well. Portion them into airtight containers with a little cooking liquid to prevent them from drying out; thaw in the refrigerator and add them to soups, salads, or stews.
Do you need to rinse boiled soaked white beans?
Rinse boiled soaked white beans if you want to remove loose starch or any remaining cooking liquid before adding them to a salad or recipe. If the cooking liquid is clean and flavorful, you can keep it for soups and sauces instead.
Can you eat boiled soaked white beans cold?
Yes, boiled soaked white beans are safe to eat cold when they have been stored properly. They work well in salads with lemon, olive oil, herbs, and vegetables; drain them first if you want to keep the dressing from becoming watery.
Why do boiled soaked white beans cause gas?
Boiled soaked white beans can cause gas because they contain fermentable carbohydrates that gut bacteria break down. Rinsing away the soaking water and cooking the beans until very tender may help; start with a smaller serving if you are not used to beans.
Can you use boiled soaked white beans instead of canned beans?
Yes, boiled soaked white beans can replace canned white beans in most recipes. Drain them if the recipe calls for drained canned beans, and taste before adding salt because home-cooked beans may be seasoned differently.
How do you keep boiled soaked white beans from falling apart?
To keep boiled soaked white beans intact, cook them gently rather than at a rolling boil, and avoid frequent stirring. Older beans or prolonged cooking can also make their skins split, so check tenderness as they cook.
What can you make with boiled soaked white beans?
Boiled soaked white beans work in bean salads, soups, stews, dips, and pasta dishes. Their mild flavor pairs especially well with garlic, lemon, olive oil, tomatoes, and fresh herbs.
Should you save the cooking liquid from boiled soaked white beans?
Yes, you can save the cooking liquid from boiled soaked white beans if it is clean and not overly salty. Add a little to soups or sauces for body, but drain the beans for salads and other dishes where excess liquid would dilute the dressing.
Are boiled soaked white beans fully cooked and ready to eat?
Yes, boiled soaked white beans are ready to eat when they are tender all the way through. If the center is still firm or chalky, continue cooking them; soaking alone does not make dried beans ready to serve.
Boiled soaked white beans Vitamins & Minerals
Vitamins
Folate
117.3µg · 29% DV
B1
0.32mg · 27% DV
Biotin
4.25µg · 14% DV
B5
0.68mg · 14% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.75mg · 33% DV
Phosphorus
226mg · 32% DV
Iron
4.93mg · 27% DV
Potassium ⭐
685mg · 20% DV
Sodium
3.4mg · 0% DV
Boiled soaked white beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled soaked white beans
To burn the 216 calories in 1 cup (medium) (170 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.
What is Boiled soaked white beans?
Boiled soaked white beans are dried beans that have been soaked and simmered until tender. This simple preparation is common across many food traditions, where white beans are used in soups, stews, salads and side dishes. They have a mild, earthy flavour and a soft, creamy texture while holding their shape when cooked gently. Serve them warm with herbs and olive oil, or let them cool and toss them into a salad.
They provide plant-based protein and fibre, with little fat, making them a filling option for vegan meals. Pair them with vegetables, grains or a sharp dressing; for a lighter dish, use lemon and fresh herbs rather than a rich sauce.
How Nutritious Is Boiled soaked white beans?
Nutrient density
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.
Is Boiled soaked white beans Processed?
NOVA 2
Minimally Processed
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 Boiled soaked white beans Contain Allergens?
No known major allergens
Which Diets Is Boiled soaked 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
Boiled soaked white beans Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.37g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.