White beans nutrition: calories, carbs, GI, protein, fiber, fats
Beans, white, mature seeds, cooked, boiled, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for White beans
| Calories ⓘ Calories per 100-gram serving | 139 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 18.79 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (179 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -5.6 (alkaline) |
| Oxalates ⓘ https://www.scielo.br/j/cta/a/TfJ6dZ8CD88rGwfqdKpqyVf/?lang=en | 548mg |
Potassium ⓘHigher in Potassium content than 89% of foods
Iron ⓘHigher in Iron content than 85% of foods
Fiber ⓘHigher in Fiber content than 84% of foods
Magnesium ⓘHigher in Magnesium content than 81% of foods
Calcium ⓘHigher in Calcium content than 76% of foods
White beans calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 139 | |
| Calories in 1 cup | 249 | 179 g |
| Calories in 1 tbsp | 16 | 11.2 g |
Mineral coverage chart
Calcium:
90 mg of 1,000 mg
9%
Iron:
3.7 mg of 8 mg
46%
Magnesium:
63 mg of 420 mg
15%
Phosphorus:
113 mg of 700 mg
16%
Potassium:
561 mg of 3,400 mg
17%
Sodium:
6 mg of 2,300 mg
0%
Zinc:
1.38 mg of 11 mg
13%
Copper:
0.287 mg of 1 mg
32%
Manganese:
0.636 mg of 2 mg
28%
Selenium:
1.3 µg of 55 µg
2%
Choline:
35.1 mg of 550 mg
6%
Mineral chart - relative view
Potassium
561 mg
TOP 11%
Iron
3.7 mg
TOP 15%
Magnesium
63 mg
TOP 19%
Calcium
90 mg
TOP 24%
Copper
0.287 mg
TOP 25%
Manganese
0.636 mg
TOP 35%
Zinc
1.38 mg
TOP 47%
Phosphorus
113 mg
TOP 61%
Choline
35.1 mg
TOP 69%
Selenium
1.3 µg
TOP 80%
Sodium
6 mg
TOP 89%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.94 mg of 15 mg
6%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.118 mg of 1 mg
10%
Vitamin B2:
0.046 mg of 1 mg
4%
Vitamin B3:
0.14 mg of 16 mg
1%
Vitamin B5:
0.229 mg of 5 mg
5%
Vitamin B6:
0.093 mg of 1 mg
7%
Folate:
81 µg of 400 µg
20%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
3.5 µg of 120 µg
3%
Vitamin chart - relative view
Folate
81 µg
TOP 27%
Vitamin B1
0.118 mg
TOP 44%
Vitamin E
0.94 mg
TOP 47%
Vitamin K
3.5 µg
TOP 59%
Vitamin B6
0.093 mg
TOP 66%
Vitamin B5
0.229 mg
TOP 79%
Vitamin B2
0.046 mg
TOP 82%
Vitamin B3
0.14 mg
TOP 89%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 19%
9.73 g of 50 g
19%
Fats:
Daily Value: 1%
0.35 g of 65 g
1%
Carbs:
Daily Value: 8%
25.09 g of 300 g
8%
Water:
Daily Value: 3%
63.08 g of 2,000 g
3%
Other:
1.75 g
Protein quality breakdown
Tryptophan:
115 mg of 280 mg
41%
Threonine:
409 mg of 1,050 mg
39%
Isoleucine:
429 mg of 1,400 mg
31%
Leucine:
776 mg of 2,730 mg
28%
Lysine:
668 mg of 2,100 mg
32%
Methionine:
146 mg of 1,050 mg
14%
Phenylalanine:
526 mg of 1,750 mg
30%
Valine:
509 mg of 1,820 mg
28%
Histidine:
271 mg of 700 mg
39%
Fat type information
Saturated Fat:
0.091 g
Monounsaturated Fat:
0.031 g
Polyunsaturated fat:
0.152 g
Fiber content ratio for White beans
Sugar:
0.34 g
Fiber:
6.3 g
Other:
18.45 g
All nutrients for White beans per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 139kcal | 7% | 62% |
3 times more than Orange
|
| Protein | 9.73g | 23% | 45% |
3.5 times more than Broccoli
|
| Fats | 0.35g | 1% | 83% |
95.2 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 18.79g | N/A | 33% |
2.9 times less than Chocolate
|
| Carbs | 25.09g | 8% | 30% |
1.1 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 3.7mg | 46% | 15% |
1.4 times more than Beef broiled
|
| Calcium | 90mg | 9% | 24% |
1.4 times less than Milk
|
| Potassium | 561mg | 17% | 11% |
3.8 times more than Cucumber
|
| Magnesium | 63mg | 15% | 19% |
2.2 times less than Almond
|
| Sugar | 0.34g | N/A | 72% |
26.4 times less than Coca-Cola
|
| Fiber | 6.3g | 25% | 16% |
2.6 times more than Orange
|
| Copper | 0.29mg | 32% | 25% |
2 times more than Shiitake
|
| Zinc | 1.38mg | 13% | 47% |
4.6 times less than Beef broiled
|
| Phosphorus | 113mg | 16% | 61% |
1.6 times less than Chicken meat
|
| Sodium | 6mg | 0% | 89% |
81.7 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.94mg | 6% | 47% |
1.6 times less than Kiwifruit
|
| Selenium | 1.3µg | 2% | 80% | |
| Manganese | 0.64mg | 28% | 35% | |
| Vitamin B1 | 0.12mg | 10% | 44% |
2.3 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 82% |
2.8 times less than Avocado
|
| Vitamin B3 | 0.14mg | 1% | 89% |
68.4 times less than Turkey meat
|
| Vitamin B5 | 0.23mg | 5% | 79% |
4.9 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 66% |
1.3 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3.5µg | 3% | 59% |
29 times less than Broccoli
|
| Folate | 81µg | 20% | 27% |
1.3 times more than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.09g | 0% | 82% |
64.8 times less than Beef broiled
|
| Monounsaturated Fat | 0.03g | N/A | 87% |
316.1 times less than Avocado
|
| Polyunsaturated fat | 0.15g | N/A | 81% |
310.4 times less than Walnut
|
| Tryptophan | 0.12mg | 0% | 76% |
2.7 times less than Chicken meat
|
| Threonine | 0.41mg | 0% | 75% |
1.8 times less than Beef broiled
|
| Isoleucine | 0.43mg | 0% | 76% |
2.1 times less than Salmon raw
|
| Leucine | 0.78mg | 0% | 76% |
3.1 times less than Tuna Bluefin
|
| Lysine | 0.67mg | 0% | 74% |
1.5 times more than Tofu
|
| Methionine | 0.15mg | 0% | 79% |
1.5 times more than Quinoa
|
| Phenylalanine | 0.53mg | 0% | 74% |
1.3 times less than Egg
|
| Valine | 0.51mg | 0% | 76% |
4 times less than Soybean raw
|
| Histidine | 0.27mg | 0% | 75% |
2.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 139
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 6mg
8%
Total Carbohydrate
25g
24%
Dietary Fiber
6g
Total Sugars g
Includes ? g Added Sugars
Protein
10g
Vitamin D
0mcg
0%
Calcium
90mg
9%
Iron
4mg
50%
Potassium
561mg
17%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
White beans nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.