Know what’s on your plate
Small white beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 336 kcal —
- Protein 21 g 42%
- Carbohydrate 37 g 14%
- Fat 1.2 g 2%
- Saturated fat 0.3 g 2%
- Fibre 25 g 89%
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.74 mg 62%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.73 mg 15%
- Vitamin B6 0.44 mg 26%
- Folate (B9) 386 µg 97%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 173 mg 13%
- Iron 7.7 mg 43%
- Magnesium 183 mg 44%
- Phosphorus 445 mg 36%
- Potassium 1542 mg 33%
- Zinc 2.8 mg 26%
- Copper 0.64 mg 71%
- Manganese 1.3 mg 56%
- Selenium 12.8 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 336 | 21 g | 37 g | 1.2 g |
| 1 × cup | 215 g | 722 | 45 g | 80 g | 2.5 g |
| 2 × cup | 430 g | 1445 | 91 g | 161 g | 5.1 g |
| ½ × cup | 107.5 g | 361 | 23 g | 40 g | 1.3 g |
| 3 × cup | 645 g | 2167 | 136 g | 241 g | 7.6 g |
| 4 × cup | 860 g | 2890 | 182 g | 321 g | 10 g |
Similar foods
- White beansmature seeds, raw333 kcal / 100 g
- Navy beansmature seeds, raw337 kcal / 100 g
- Dried white beanraw308 kcal / 100 g
- White been
- Great northern beansmature seeds, raw339 kcal / 100 g
- Haricot beanswhole, dried, raw286 kcal / 100 g
- Dried beansraw326 kcal / 100 g
- Sprouted navy beansmature seeds, raw67 kcal / 100 g
- Common beanall types, mature seed, dried305 kcal / 100 g
- Black beansmature seeds, raw341 kcal / 100 g
Questions about Small white beans
Do you need to soak small white beans before cooking?
Soaking is optional, but it shortens cooking time and helps the beans cook evenly. Cover them with plenty of cold water for 8–12 hours, then drain and rinse before cooking.
How long do small white beans take to cook?
Simmer soaked beans gently in fresh water until creamy inside, usually 45–75 minutes; unsoaked beans can take 1½–2 hours. Keep them covered with water and add acidic ingredients such as tomatoes only once they are tender.
Can you cook small white beans in a slow cooker?
For safety, boil soaked beans briskly in fresh water for at least 10 minutes before transferring them to a slow cooker; a low-temperature slow cooker may not make raw beans safe. Then cook until completely tender.
What can you make with small white beans?
They work well in baked beans, soups and stews, and mash smoothly into a dip with olive oil, lemon and garlic. Add cooked beans to tomato-based dishes near the end so they keep their shape.
What can you use instead of small white beans?
Haricot beans or navy beans are close substitutes in soups, stews and baked beans. Cannellini beans also work, though they are larger and have a creamier texture.
How should you store cooked small white beans?
Cool them promptly, put them in a covered container and refrigerate for up to 3–4 days. Freeze portions with a little cooking liquid to help keep them moist.
Are small white beans the same as navy beans?
The names often refer to the same small, oval white bean, especially in recipes for baked beans. Names can vary between suppliers, so use the cooking time and texture as your guide.
Source: USDA FoodData Central 173749 · per 100 g · carbohydrate per EU label, fibre excluded
