1 cup (medium) of 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 11.5 g of fiber. Its 1.3 mg of Copper covers 140% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.

What is White Beans?

White beans are the main ingredient in Turkey’s much-loved kuru fasulye: beans simmered until tender with onion and a tomato-based sauce. Some versions include meat or sausage, while meat-free and olive-oil versions are also common in home cooking.

The beans become soft and creamy, with a rich, savoury sauce. In Turkey, kuru fasulye is often served with rice and pickles as a hearty lunch or dinner. These beans provide plant protein and fibre while remaining low in fat; for a lighter plate, use less oil and pair them with salad. The stew can also be made entirely plant-based.

White Beans Nutrition Facts

Selected: 100 g

127

KCAL / 100G

Carbs

22.8g

· 8% DV

Protein

8.7g

· 17% DV

Fat

0.5g

· 1% DV

Fiber

6.4g

· 23% 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%

White Beans Vitamins & Minerals

Vitamins

0.5mg · 42% DV

Folate

150µg · 38% DV

0.3mg · 18% DV

0.2mg · 15% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

410mg · 59% DV

Manganese

1mg · 43% DV

Potassium ⭐

1400mg · 41% DV

How Nutritious Is White Beans?

Nutrient density

Very high

80/ 100

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

70/ 100

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

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off White Beans

To burn the 127 calories in 100 g:

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.18g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.34g

⚖️

Omega 6:3 ratio 6.3:1

Above the ideal 4:1 (6.3:1).

Compare White Beans

🫘vs🥣

White Beans vs Green Lentils (Boiled)11 kcal more per 100 g

→🫘vs🌱

White Beans vs Edamame6 kcal more per 100 g

→🫘vs🍲

White Beans vs Bean Stew with Meat7 kcal more per 100 g

→🫘vs🥣

White Beans vs Lentil Soup52 kcal more per 100 g

→

Foods Similar to White Beans

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

🥣

Red lentil soup

70 kcal

Frequently Asked Questions About White Beans

How do you cook white beans from dried?

Soak dried white beans, drain and rinse them, then simmer in fresh water until tender. Add them to a seasoned sauce or soup once cooked; avoid a vigorous boil, which can split the beans and make them mushy.

Do white beans need to be soaked before cooking?

No, white beans do not have to be soaked, but unsoaked beans usually take longer to cook. An overnight soak can make cooking more even and predictable; discard the soaking water and rinse the beans before simmering.

How long do white beans take to cook in a pressure cooker?

Soaked white beans cook much faster in a pressure cooker than on the stovetop, but the time varies with bean age, variety and appliance. Follow your cooker’s bean guidance, use enough liquid, and let the pressure release before checking tenderness.

Why are my white beans still hard after cooking?

White beans can stay hard when they are old, cooked in hard water, or exposed to acidic ingredients before softening. Simmer them until tender in fresh water, then add tomatoes, vinegar or other acidic ingredients to the recipe.

How do you keep white beans from falling apart?

To keep white beans whole, simmer them gently and stir as little as possible. Choose beans of similar size and add acidic ingredients only after they have softened; older beans may cook unevenly and split more easily.

Can you use white beans instead of cannellini beans?

Yes, most white beans can replace cannellini beans in soups, stews and salads. Navy beans are smaller and creamier, while larger varieties hold their shape differently, so adjust cooking time and expect a slight change in texture.

Should you rinse canned white beans before using them?

Yes, rinsing canned white beans under running water removes much of the starchy canning liquid and can reduce their saltiness. Drain them first, then add them near the end of cooking since they are already tender.

Can you freeze cooked white beans?

Yes, cooked white beans freeze well. Cool them, portion them into airtight containers with a little cooking liquid, and freeze; thaw them in the refrigerator or add them to a hot dish, then heat thoroughly.

What can you make with white beans besides soup?

White beans work well in salads, stews, dips and pasta dishes. Mash them with olive oil, garlic and lemon for a simple spread, or add whole beans to a tomato-based dish for a creamy, hearty texture.

Are white beans healthy to eat every day?

White beans can be part of a healthy daily diet because they provide plant protein and fiber. Increase portions gradually if you are not used to beans, as their fermentable carbohydrates can cause gas or bloating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026