White Bean Nutrition Data

Scott Simon

2 min read

·

11-01-2025

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White beans, also known as cannellini beans, are a nutritional powerhouse packed with essential nutrients and health benefits. Often overlooked in favor of their more colorful cousins, these humble legumes deserve a place of honor in any healthy diet. Let's delve into the detailed nutritional profile and explore the reasons why you should incorporate white beans into your meals.

Nutritional Breakdown: A Macro and Micro Perspective

A one-cup serving (approximately 179 grams) of cooked white beans provides a remarkable array of nutrients:

• Calories: Approximately 220
• Protein: Around 15 grams – a significant contribution for vegetarians and vegans.
• Fiber: A whopping 15 grams, promoting digestive health and satiety. This high fiber content contributes to feelings of fullness, aiding in weight management.
• Carbohydrates: Approximately 40 grams, primarily complex carbohydrates that provide sustained energy release.
• Fat: A modest 1 gram, mostly unsaturated fats, beneficial for heart health.

Beyond the macronutrients, white beans are rich in essential micronutrients:

• Iron: Crucial for oxygen transport and overall energy levels.
• Potassium: Supports healthy blood pressure and fluid balance.
• Magnesium: Plays a vital role in muscle function and bone health.
• Folate: Essential for cell growth and development, particularly important during pregnancy.
• Manganese: Contributes to bone health and metabolism.
• Zinc: Supports immune function and wound healing.

Health Benefits: Beyond the Numbers

The impressive nutrient profile translates into a range of potential health benefits:

• Improved Digestion: The high fiber content promotes regularity and prevents constipation. The soluble fiber also feeds beneficial gut bacteria, contributing to a healthy microbiome.
• Heart Health: The soluble fiber helps lower cholesterol levels, reducing the risk of heart disease. The potassium content further supports cardiovascular health by helping regulate blood pressure.
• Weight Management: The high fiber and protein content contribute to satiety, helping you feel full and satisfied, thus potentially aiding in weight loss or maintenance.
• Blood Sugar Control: The complex carbohydrates are digested slowly, preventing rapid spikes in blood sugar levels. This is beneficial for individuals with diabetes or those at risk of developing the condition.
• Enhanced Immunity: The presence of zinc and other essential micronutrients supports a healthy immune system.

Incorporating White Beans into Your Diet

White beans are incredibly versatile and can be incorporated into a wide range of dishes. They can be added to soups, stews, salads, and pasta dishes. They also make a delicious base for dips like hummus or can be mashed and used as a healthy alternative to mashed potatoes. Experiment with different recipes to discover your favorite ways to enjoy this nutritional powerhouse.

Conclusion: A Nutritious and Delicious Choice

White beans are a nutrient-dense food that offers a wide array of health benefits. Their versatility in the kitchen makes them an excellent addition to any healthy eating plan. Consider adding this humble legume to your diet and reaping the rewards of its nutritional bounty.