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Boiled white beans Calories
High in fiber, good source of plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled white beans (180 g) has 229 calories. That works out to 127 calories per 100 g. It contains 41 g of carbs, 15.7 g of protein, 0.9 g of fat and 11.3 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Boiled white beans Nutrition Facts
Selected: 1 cup (medium) · 180 g
229
KCAL / 180G
Carbs
41g
· 15% DV
Protein
15.7g
· 31% DV
Fat
0.9g
· 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%
Boiled white beans nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 229 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 11.3 g | 40% |
| Protein | 15.7 g | 31% |
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 white beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 229 kcal |
| 1 piece (whole) | 2 g | 3 kcal |
| 1 tablespoon (shredded) | 15 g | 19 kcal |
| 1 cup (half) | 90 g | 114 kcal |
| 100 g | 100 g | 127 kcal |
| 1 serving (small) | 120 g | 152 kcal |
| 1 serving (medium) | 180 g | 229 kcal |
| 1 serving (large) | 250 g | 318 kcal |
| 1 cup (large) | 260 g | 330 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Boiled white beans
How long do boiled white beans last in the fridge?
Boiled white beans usually keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an off smell, a slimy texture, or visible mold.
Can you freeze boiled white beans?
Yes, boiled white beans freeze well. Cool them, divide them into meal-sized portions, and pack them in airtight containers with a little cooking liquid to help prevent drying. Thaw them in the refrigerator before reheating.
Do boiled white beans cause gas?
Yes, boiled white beans can cause gas or bloating because they contain carbohydrates that gut bacteria ferment. Draining and rinsing the cooked beans may help, as can starting with a smaller portion and increasing it gradually.
How do you cook dried white beans until they are soft?
Soak dried white beans, drain them, then simmer in fresh water until tender. Cooking time varies with the beans’ age and soaking, so test a few for softness rather than relying on a fixed time; add acidic ingredients after they soften.
What can you make with boiled white beans?
Boiled white beans work in soups, stews, salads, and dips. For an easy meal, simmer them briefly with tomatoes, garlic, and herbs, or mash them with olive oil and lemon for a creamy spread.
Can you eat boiled white beans cold?
Yes, boiled white beans are safe to eat cold if they were cooked thoroughly and refrigerated promptly. Drain and rinse them if you want a cleaner taste, then toss them into a salad or mix them with a dressing.
Are boiled white beans the same as cannellini beans?
No. “White beans” is a broad name for several pale varieties, while cannellini are one particular type of white bean. They can often be swapped in soups and stews, though size, shape, and texture may differ.
Should you rinse boiled white beans before using them?
Rinsing boiled white beans is useful when you want to remove excess starch or cooking liquid, especially for salads. If you are making soup or stew, the cooking liquid can add body and flavor, so you can use the beans without rinsing.
Are boiled white beans good for weight loss?
Boiled white beans can fit into a weight-loss eating plan because their fiber and plant protein can make meals more filling. Pair them with vegetables and choose portions that work with the rest of your meal.
Do boiled white beans raise blood sugar?
Yes, boiled white beans contain carbohydrates and can raise blood sugar, although their fiber slows digestion. If you have diabetes, consider your portion and the other carbohydrate foods in the meal as part of your individual plan.
Boiled white beans Vitamins & Minerals
Vitamins
Folate
145.8µg · 36% DV
B1
0.18mg · 15% DV
Biotin
3.6µg · 12% DV
B6
0.18mg · 11% DV
Minerals
Copper
0.36mg · 40% DV
Manganese
0.9mg · 39% DV
Iron
6.66mg · 37% DV
Potassium ⭐
1010mg · 30% DV
Sodium
3.6mg · 0% DV
Boiled white beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled white beans
To burn the 229 calories in 1 cup (medium) (180 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 white beans?
Boiled white beans are dried white beans cooked in water until tender, ready to use in meals, salads and soups. White beans are common in cuisines around the Mediterranean and beyond, where they may be simmered with vegetables, herbs or tomato, or served simply with olive oil and seasoning.
Their mild, earthy flavour and soft, creamy texture make them easy to pair with greens, grains and savoury sauces. Use them in a filling bean salad, add them to soup, or serve them alongside bread or rice. They provide both fibre and plant protein; a 100 g portion has 8.7 g of protein. For a lighter preparation, season with herbs, lemon and a modest amount of oil.
How Nutritious Is Boiled 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 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 white beans Contain Allergens?
No known major allergens
Which Diets Is Boiled 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
Boiled white beans Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.