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White Beans Calories
High in protein and fiber, low in fat legume
CALORIES
GI
POTASSIUM
FIBER
White Beans Nutrition Facts
Selected: 100 g
127
KCAL / 100G
Carbs
22.8g
· 70%
Protein
8.7g
· 27%
Fat
0.5g
· 3%
Fiber
6.4g
White Beans Vitamins & Minerals
Vitamins
B1
0.5mg · 42% DV
Folate
150µg · 38% DV
B6
0.3mg · 18% DV
B2
0.2mg · 15% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
410mg · 59% DV
Manganese
1mg · 43% DV
Potassium ⭐
1400mg · 41% DV
White Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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).
Foods Similar to White Beans
White Beans — Frequently Asked Questions
How many calories and how much protein are in white beans?
Per 100g, white beans provide 127 calories and 8.7g of protein. They also contain 22.8g carbs, 0.5g fat, and 6.4g fiber.
Are white beans low glycemic and diet-friendly?
White beans have a glycemic index of 31, which is considered low. They are compatible with omnivore, vegetarian, vegan, paleo, Mediterranean, flexitarian, and gluten-free diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.