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White Beans (Low Meat) Calories
Rich in protein and fiber, traditional dish prepared with white beans and a small amount of meat.
CALORIES
GI
POTASSIUM
FIBER
White Beans (Low Meat) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
18.5g
· 60%
Protein
7.2g
· 23%
Fat
2.2g
· 17%
Fiber
5.6g
White Beans (Low Meat) Vitamins & Minerals
Vitamins
Folate
55µg · 14% DV
B1
0.13mg · 11% DV
Biotin
2.1µg · 7% DV
B2
0.06mg · 5% DV
Minerals
Phosphorus
95mg · 14% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
White Beans (Low Meat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White Beans (Low Meat) 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 White Beans (Low Meat) Contain Allergens?
No known major allergens
Which Diets Is White Beans (Low Meat) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White Beans (Low Meat) Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to White Beans (Low Meat)
White Beans (Low Meat) — Frequently Asked Questions
Why can white beans cause gas?
White beans contain fermentable carbohydrates that gut bacteria can break down and produce gas. Soaking dried beans overnight, discarding the soaking water, and increasing portions gradually may improve tolerance.
Can I cook dried white beans without soaking them first?
Yes, but they usually take much longer to cook and may soften less evenly. Soaking helps produce a more consistent texture and may make them more comfortable to digest for some people.
When should I add salt and tomatoes to white beans?
Salt is commonly added toward the later stage of cooking. Acidic ingredients such as tomatoes, lemon, or vinegar are best added after the beans have started to soften, as acidity can slow softening.
What goes well with low-meat white bean stew?
Rice or bulgur makes a satisfying pairing and complements the amino acid profile of bean protein. A salad with lemon, peppers, or other vitamin C-rich produce can also support absorption of the meal's plant-based iron.
Does eating white beans with rice reduce the blood sugar impact of the meal?
The type and portion of rice still matter, but beans can slow digestion compared with eating rice on its own. Their fibre-rich structure makes the meal more filling as well.
Are low-meat white beans better before or after exercise?
They may feel too filling immediately before intense exercise, especially for people prone to bloating. They work well as a balanced meal a few hours before training or afterward with grains and vegetables.
Will eating white beans at night cause weight gain?
No single food or eating time causes weight gain by itself; overall intake and eating patterns matter most. A large late serving may cause fullness, gas, or reflux symptoms in sensitive people.
How long do cooked white beans keep in the fridge?
Cool the dish promptly, store it in a covered container, and use it within about 3 to 4 days. Reheat only the portion you plan to eat until it is steaming hot throughout.
Can low-meat white bean stew be frozen?
Yes, cooked white bean stew freezes well in individual portions. Freeze it once cooled, thaw safely, and avoid refreezing leftovers that have already been thawed.
Who should be cautious with white beans?
People with irritable bowel syndrome may find beans trigger bloating or bowel symptoms, so smaller portions and thorough soaking can help. Those with kidney disease should follow individualized guidance because bean portions may need to fit potassium, phosphorus, and protein targets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.