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Great Northern Beans Calories
High in fiber, plant protein, and folate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Great Northern Beans (177 g) has 209 calories. That works out to 118 calories per 100 g. It contains 37.3 g of carbs, 14.7 g of protein, 0.9 g of fat and 12.4 g of fiber. Its 0.4 mg of Copper covers 39% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Great Northern Beans Nutrition Facts
Selected: 1 cup (medium) · 177 g
209
KCAL / 177G
Carbs
37.3g
· 14% DV
Protein
14.7g
· 29% DV
Fat
0.9g
· 1% DV
Fiber
12.4g
· 44% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 27% · Fat 4%
Great Northern Beans nutrition facts table · 1 cup (medium) (177 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.54 mg | 0% |
| Total carbohydrate | 37.3 g | 14% |
| Fiber | 12.4 g | 44% |
| Protein | 14.7 g | 29% |
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 Great Northern Beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 177 g | 209 kcal |
| 1 tablespoon (medium) | 11 g | 13 kcal |
| 0.25 cup (quarter) | 44 g | 52 kcal |
| ½ cup (half) | 89 g | 105 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (medium) | 130 g | 153 kcal |
| 1.5 cup (large) | 266 g | 314 kcal |
| 2 cup (extra large) | 354 g | 418 kcal |
| 1 can (large) | 425 g | 502 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Great Northern Beans
What are Great Northern beans?
Great Northern beans are medium-sized white beans with a mild flavor and a tender, slightly grainy texture when cooked. They hold their shape in soups and stews while also thickening the broth, so they work well in both one-pot meals and salads.
Are Great Northern beans the same as cannellini beans?
No. Great Northern beans are usually smaller and flatter, while cannellini beans are larger and kidney-shaped. Their mild flavors make them interchangeable in many recipes, but their size and texture can affect how long they take to cook.
Do you have to soak Great Northern beans before cooking?
No, soaking Great Northern beans is not essential, but it helps them cook more evenly and can shorten cooking time. For an overnight soak, cover the dried beans with plenty of water, then drain and rinse them before cooking.
How do you cook dried Great Northern beans?
Simmer rinsed dried Great Northern beans in fresh water until completely tender, keeping them covered with liquid as they cook. Add acidic ingredients such as tomatoes or vinegar after they soften, since acid can slow the softening of the beans.
Why are my Great Northern beans still hard after cooking?
Great Northern beans can stay hard if they are old, have not cooked long enough, or were simmered with acidic ingredients too early. Keep cooking them in fresh water until tender, and add tomatoes, vinegar, or lemon only afterward.
What can I use instead of Great Northern beans?
Cannellini beans are a close substitute for Great Northern beans in soups, stews, and casseroles. Navy beans also work, though they are smaller and may break down more; start checking the dish early because the varieties can cook at different rates.
What are the best recipes for Great Northern beans?
Great Northern beans are especially good in ham-and-bean soup, white chicken chili, and vegetable stew. Their mild taste takes on the flavor of the broth, and their soft texture can make a soup hearty without blending it.
Do Great Northern beans cause gas?
Yes, Great Northern beans can cause gas or bloating, as other high-fiber legumes can. Rinse soaked beans, cook them thoroughly, and increase your serving gradually; these steps may make them easier to tolerate.
Can you use canned Great Northern beans instead of dried beans?
Yes, canned Great Northern beans are already cooked, so drain and rinse them before adding them near the end of a recipe. They are convenient for quick soups and salads, but prolonged simmering can make them fall apart.
How long do cooked Great Northern beans last, and can you freeze them?
Cooked Great Northern beans keep for about three to four days in a covered container in the refrigerator and can also be frozen. Cool them promptly, and freeze them with a little cooking liquid to help preserve their texture.
Great Northern Beans Vitamins & Minerals
Vitamins
Folate
143.37µg · 36% DV
B1
0.18mg · 15% DV
B6
0.18mg · 11% DV
B5
0.35mg · 7% DV
Minerals
Copper
0.35mg · 39% DV
Manganese
0.89mg · 39% DV
Phosphorus
161mg · 23% DV
Magnesium
90mg · 21% DV
Potassium ⭐
630mg · 19% DV
Sodium
3.54mg · 0% DV
Great Northern Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Great Northern Beans
To burn the 209 calories in 1 cup (medium) (177 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 Great Northern Beans?
Great Northern beans are large, pale dried beans from North America, where they are a familiar pantry staple. Once cooked, they turn tender and creamy, with a mild flavour that readily takes on the taste of herbs, spices and broth. They’re used in soups, stews and salads, or served as a side; in Turkey, you can cook them much like kuru fasulye and pair them with rice and pickles. Soaking before cooking helps them soften evenly. They provide plant protein and fibre, with 7 g of fibre per 100 g. Their mild taste makes them easy to build into a meat-free meal; for a lighter preparation, simmer them with vegetables and use oil sparingly.
How Nutritious Is Great Northern 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 Great Northern 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 Great Northern Beans Contain Allergens?
No known major allergens
Which Diets Is Great Northern 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
Great Northern Beans Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.