Know what’s on your plate
White beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 333 kcal —
- Protein 23 g 47%
- Carbohydrate 45 g 16%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Fibre 15 g 54%
- Sugars 2.1 g —
- Sodium 16 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%
- Vitamin E 0.21 mg 1%
- Vitamin K 5.6 µg 5%
- Thiamin (B1) 0.44 mg 36%
- Riboflavin (B2) 0.15 mg 11%
- Niacin (B3) 0.48 mg 3%
- Pantothenic acid (B5) 0.73 mg 15%
- Vitamin B6 0.32 mg 19%
- Folate (B9) 388 µg 97%
- Vitamin B12 0 µg 0%
- Choline 66.2 mg 12%
Minerals
- Calcium 240 mg 18%
- Iron 10.4 mg 58%
- Magnesium 190 mg 45%
- Phosphorus 301 mg 24%
- Potassium 1795 mg 38%
- Zinc 3.7 mg 33%
- Copper 0.98 mg 109%
- Manganese 1.8 mg 78%
- Selenium 12.8 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 333 | 23 g | 45 g | 0.9 g |
| 1 × cup | 202 g | 673 | 47 g | 91 g | 1.7 g |
| 1 × tbsp | 12.6 g | 42 | 2.9 g | 5.7 g | 0.1 g |
| 2 × cup | 404 g | 1345 | 94 g | 182 g | 3.4 g |
| ½ × cup | 101 g | 336 | 24 g | 46 g | 0.9 g |
| 3 × cup | 606 g | 2018 | 142 g | 273 g | 5.2 g |
| 4 × cup | 808 g | 2691 | 189 g | 364 g | 6.9 g |
Similar foods
- Small white beansmature seeds, raw336 kcal / 100 g
- Dried white beanraw308 kcal / 100 g
- White bean flour356 kcal / 100 g
- Navy beansmature seeds, raw337 kcal / 100 g
- White been
- Great northern beansmature seeds, raw339 kcal / 100 g
- Common beansraw306 kcal / 100 g
- Haricot beanswhole, dried, raw286 kcal / 100 g
- Dried beansraw326 kcal / 100 g
- French beansmature seeds, raw343 kcal / 100 g
Questions about White beans
Do you need to soak dried white beans before cooking?
Soaking is not essential, but it shortens cooking and helps the beans cook more evenly. Cover them with plenty of cold water for 8–12 hours, then drain and rinse before simmering in fresh water.
How long do white beans take to cook?
After soaking, simmer them gently in fresh water for about 45–90 minutes, until creamy inside and easy to mash; older beans can take longer. Add salt once they are tender, and wait to add tomatoes, vinegar or other acidic ingredients until then.
Can you cook white beans without soaking them?
Yes. Rinse them, cover with plenty of fresh water and simmer gently until tender, allowing roughly 1½–2½ hours. Keep the pot topped up so the beans stay submerged.
Are tinned white beans already cooked, and should you rinse them?
Yes, tinned white beans are cooked and can be eaten cold or warmed through in a stew. Drain and rinse them to remove some of the starchy packing liquid and salt, then add them near the end so they do not break up.
How should you store cooked white beans?
Cool cooked beans promptly, keep them in a covered container in the fridge and use within 3–4 days. You can also freeze them in portions with a little cooking liquid; thaw in the fridge or add frozen beans straight to soup.
What dishes are white beans commonly used in?
They are a classic ingredient in French cassoulet, Italian minestrone and Greek gigantes plaki, where large beans are baked in tomato sauce. For a quick meal, stir them into vegetable soup or mash them with olive oil, garlic and lemon.
Can you substitute navy beans for white beans?
Yes. Navy beans are small white beans with a similar mild flavour and hold their shape well in soups and stews; per 100 g, they have 337 kcal and 22.3 g protein, compared with 333 kcal and 23 g protein in white beans.
Is it safe to eat dried white beans raw or undercooked?
No. Dried beans contain natural lectins that can cause illness if the beans are raw or inadequately cooked. Soak them if you like, discard the soaking water, then boil in fresh water and simmer until completely tender; do not rely on a slow cooker alone for the initial cooking.
Source: USDA FoodData Central 175202 · per 100 g · carbohydrate per EU label, fibre excluded
