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Drained white beans Calories
A source of plant protein and fiber; estimates are for cooked, drained beans without added salt.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Drained white beans (179 g) has 249 calories. That works out to 139 calories per 100 g. It contains 44.9 g of carbs, 17.4 g of protein, 0.7 g of fat and 11.3 g of fiber. Its 0.7 mg of Copper covers 76% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Drained white beans Nutrition Facts
Selected: 1 cup (medium) · 179 g
249
KCAL / 179G
Carbs
44.9g
· 16% DV
Protein
17.4g
· 35% DV
Fat
0.7g
· 1% DV
Fiber
11.3g
· 40% 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%
Drained white beans nutrition facts table · 1 cup (medium) (179 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 249 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 11 mg | 0% |
| Total carbohydrate | 44.9 g | 16% |
| Fiber | 11.3 g | 40% |
| Protein | 17.4 g | 35% |
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 Drained white beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 179 g | 249 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 2 tablespoon (small) | 30 g | 42 kcal |
| 0.25 cup (small) | 45 g | 63 kcal |
| ½ cup (medium) | 90 g | 125 kcal |
| 100 g | 100 g | 139 kcal |
| 1 serving (medium) | 150 g | 209 kcal |
| 1 serving (large) | 250 g | 348 kcal |
| 1 bottle (large) | 400 g | 556 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Drained white beans
Are drained white beans already cooked and ready to eat?
Yes, drained white beans from a can or a batch you have cooked are ready to eat, hot or cold. Beans that have only been soaked and drained are still raw and must be thoroughly cooked before serving.
Should you rinse drained white beans from a can?
Rinsing canned drained white beans is useful: it washes away the packing liquid, along with some surface starch and salt. Drain them first, then rinse gently under cool water; beans cooked at home do not need rinsing.
How do you keep drained white beans from turning mushy in soup?
Add drained white beans near the end of cooking because they are already tender. Stir gently and simmer only until they are heated through; prolonged boiling or vigorous stirring can break the beans apart.
How long do drained white beans last in the fridge?
Refrigerate cooked drained white beans in a covered container and use them within 3–4 days. Do not leave them sitting at room temperature for long; discard them if they develop mold, an off smell, or a slimy surface.
Can you freeze drained white beans?
Yes. Let drained white beans lose excess moisture, portion them into airtight freezer containers, and freeze. Their texture may become softer after thawing, so they work especially well in soups, stews, dips, and other dishes where firmness is not essential.
What is the difference between navy beans and other drained white beans?
Navy beans are small, oval white beans that become quite soft when cooked; cannellini and Great Northern beans are larger and tend to hold their shape better. Drained white beans can refer to any of these, so the variety affects a recipe’s texture.
Can drained white beans replace chickpeas in hummus?
Yes, drained white beans make a smooth hummus-style dip and have a milder flavor than chickpeas. Blend them with tahini, lemon, garlic, and olive oil, adding the oil or water gradually until the dip reaches your preferred consistency.
Why do drained white beans cause gas?
Some carbohydrates in drained white beans are fermented by gut bacteria, which can produce gas. Rinsing canned beans and starting with a smaller portion may help; increase the amount gradually if you are not used to eating beans.
How can you season drained white beans so they taste good?
Drained white beans take on seasonings well, so dress them while warm with olive oil, lemon, garlic, herbs, or spices. For a quick side dish, warm them gently with sautéed onion and rosemary rather than boiling them hard.
Are drained white beans a good choice for people with diabetes?
Yes, drained white beans can fit into a diabetes-friendly meal; their fiber and protein help make them more satisfying than many refined starches. Pair a sensible portion with vegetables and other foods in the meal, and ask your care team about individual targets.
Drained white beans Vitamins & Minerals
Vitamins
Folate
144.99µg · 36% DV
B1
0.36mg · 30% DV
B6
0.18mg · 11% DV
B2
0.11mg · 8% DV
Minerals
Copper
0.68mg · 76% DV
Manganese
0.9mg · 39% DV
Phosphorus
263mg · 38% DV
Potassium ⭐
1004mg · 30% DV
Sodium
11mg · 0% DV
Drained white beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Drained white beans
To burn the 249 calories in 1 cup (medium) (179 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 Drained white beans?
Drained white beans are cooked white beans with their cooking liquid removed, ready to add to a meal. Across the Mediterranean and beyond, they are used in salads, soups and stews; they also work well mashed or blended into a dip.
Their mild flavour and soft, slightly floury texture take readily to herbs, dressings and spices. They provide plant protein and fibre, making them a filling addition to a meal, though they need not be the only source of protein on the plate. Toss them with tomatoes, red onion, parsley and olive oil for a simple salad, or add them to soup for extra substance.
How Nutritious Is Drained 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 Drained 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 Drained white beans Contain Allergens?
No known major allergens
Which Diets Is Drained white beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Drained white beans Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.