White Beans Nutrition

Any bean that is white or off-white can be termed as "white bean". Not only the color of white beans is similar, their nutrition benefits are quite the same as well. They are usually quite small with an oval shape and have slightly nutty flavor. Commonly found throughout South and Central America, but they are also available in parts of Northern Canada as well as Europe and the Middle East. In order to understand the reason why you should have white beans included in your diet, it is important to know more about white beans nutrition. Keep reading to discover more.

General Nutrition Facts of Raw White Beans

You may notice a degree of variation in sizes and tastes of different white beans, but their nutritional value does not change much. Here is what you find in a cup (202g) of raw white beans:

General Nutrients

Amount

General Nutrients

Amount

Protein

47g

Vitamin K

11.3mcg

Calories

673

Riboflavin

0.3mg

Water

22.9g

Folate

784mcg

Carbohydrate

122g

Choline

134mg

Fat Total

2g

Niacin

1mg

Calcium

485mg

Pantothenic acid

1.5mg

Magnesium

384mg

Copper

2mg

Iron

21.1mg

Selenium

25.9mcg

Manganese

3.6mg

Potassium

3626mg

Nutrition Facts of Specific Types of White Beans

Great northern, cannellini, and navy beans are the most popular types of white beans available in the United States and Canada. Here is more about information about these white beans nutrition facts.

1. Navy Beans

These are small, oval-shaped beans with ability to cook quickly. Also known as Boston beans, pea beans, and the white coco, they are just perfect for dishes that do not require the full bean shape. They work great in soups, purees, baked beans, and stews. Here is the nutrition fact of cooked navy beans (1 cup or 182g):

General Nutrients

Amount

General Nutrients

Amount

Protein

15g

Vitamin C

1.6mg

Calories

255

Vitamin K

1.1mcg

Water

116g

Riboflavin

0.1mg

Carbohydrate

48g

Niacin

1.2mg

  • Dietary Fiber

19g

Folate

255mcg

  • Starch

28g

Choline

81.3mg

  • Sugars

1g

Pantothenic acid

0.5mg

Fat Total

1g

Iron

4.3mg

  • Saturated Fat

0g

Calcium

126mg

  • Monounsaturated Fat

0.3g

Phosphorus

262mg

  • Polyunsaturated Fat

0.9g

Zinc

1.9mg

  • Omega-3 fatty acids

322mg

Potassium

708mg

  • Omega-6 fatty acids

248mg

Selenium

5.3mcg

Fluoride

4mcg

Copper

0.4mg

2. Great Northern Beans

White beans nutrition of these types is not hugely different but they are used in most recipes because they can hold their shape a lot better than navy beans. They usually take longer to cook and have a nuttier flavor. Here is the nutrition fact of cooked navy beans (1 cup or 262g):

General Nutrients

Amount

General Nutrients

Amount

Protein

19g

Vitamin C

3.4mg

Calories

299

Thiamin

0.4mg

Water

183g

Niacin

1.2mg

Carbohydrate

55g

Riboflavin

0.2mg

  • Dietary Fiber

13g

Vitamin B6

0.3mg

Fat Total

1g

Pantothenic acid

0.7mg

  • Saturated Fat

0g

Folate

212mcg

  • Monounsaturated Fat

0.0g

Calcium

139mg

  • Polyunsaturated Fat

0.4g

Magnesium

134mg

  • Omega-3 fatty acids

188mg

Iron

4.1mg

  • Omega-6 fatty acids

233mg

Copper

0.4mg

Phosphorus

356mg

Sodium

10.5mg

Selenium

10.7mcg

Manganese

1.1mg

Great White Beans Recipes You'll Love

Considering white beans nutrition facts, you may want to include it in your diet. Luckily, there is more than one way of enjoying white beans. Here are some simple recipes to enjoy white beans.

Recipe 1

Ingredients

Amount

Ingredients

Amount

Frozen cooked shrimp

16oz package

Italian seasoning

 

Cherry tomatoes

1 cup

Red wine vinegar

2 tbsp.

Cannellini beans

14 ounce can

Garlic salt

 

Diced red onion

Half cup

Salad greens

6 cups

Olive oil

2 tbsp.

 

 

Time & Yield

Total Time

4 hours 15 minutes

Yield

6 servings

Directions

  • Take a bowl and add the cannellini beans, shrimp, red onion, and cherry tomatoes in it.
  • Whisk the red wine vinegar, olive oil, garlic salt, and Italian seasoning together in a small bowl. Add the shrimp mixture and toss to coat. Use a plastic wrap to cover the bowl.
  • Leave in the refrigerator for 4 hours, get the salad green in a bowl and top with the chilled shrimp mixture and serve!

Recipe 2

Ingredients

Amount

Ingredients

Amount

Garlic clove

1

White beans

15.5-ounce can

Skinless chicken breast halves

2

Basil leaves

5

Sliced zucchinis

2

Ground black pepper

To taste

Roma tomato chopped

1

 

 

Time & Yield

Total Time

40 minutes

Yield

2 servings

Directions

  • Get a skillet and prepare it with cooking spray. Place it over medium heat.  
  • Add garlic to the skillet and cook it until browned.   
  • Add the chicken as well and cook for about 3 minutes per side.
  • Stir the white beans and zucchini into the skillet and cook for 5 minutes – keep it covered.
  • Take the tomato and scatter it over the dish. Cook for another couple of minutes.
  • Introduce basil leaves to the skillet and cook for another minute or so.
  • Use black pepper for seasoning and serve!

Recipe 3

Ingredients

Amount

Ingredients

Amount

Salt

¼ tbsp.

Grated lemon zest

½ tsp.

White cannellini beans

1 can

Thick flatbreads

4

Tuna in olive oil

1 can

Torn arugula leaves

2 c

Thinly sliced red onion

Half chopped

Lemon juice

1 tbsp.

Diced plum tomatoes

1 chopped

Freshly ground black pepper

¼ tsp.

Pitted Kalamata olives

½ chopped

Chopped Italian parsley

2 tbsp.

Time & Yield

Total Time

14 minutes

Yield

4 servings

Directions

  • Take a bowl and add the beans, tuna, red onion, olives, tomatoes, parsley, 2 tbsp. of olive oil, lemon zest, lemon juice, salt, and pepper to it. Mix well and stir in arugula.
  • Preheat grill and brush flatbreads lightly with olive oil. Cook for a couple of minutes per side. Cut flatbreads and serve with salad.

 
 
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