Beans, Dry, Small White (0% moisture)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Small white beans, like Navy or Great Northern beans, are the tiny, creamy workhorses of the pantry. When dry, they have a firm, chalky texture and a mild, earthy flavor that acts as a perfect blank canvas. Nutritionally, they are a plant-based protein powerhouse, delivering over 24 grams per 100g serving.
💚 Why it's loved
People love them for their incredible versatility and ability to absorb flavors, becoming creamy and comforting in soups or salads. They are a beloved staple in countless cultures, forming the hearty base of iconic dishes from American succotash to Italian pasta e fagioli.
⚠️ Watch-outs & how to enjoy it better
As a legume, they contain oligosaccharides that can cause gas and bloating in some individuals. To minimize this, soak dried beans thoroughly (changing the water) and cook them fully. They also contain lectins, which are destroyed by proper boiling.
Key benefits
- Excellent source of plant-based protein
- High in dietary fiber for digestive health
- Naturally low in fat
- Rich in minerals like iron and folate
- Provides sustained energy due to low glycemic index
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Navy bean' got its name because it was a staple food for United States sailors for over a century, chosen for its high nutritional value and long shelf life.
Full nutrition (scales with serving)
| Water | 0.00 g |
| Protein | 24.5 g |
| Total lipid (fat) | 1.3 g |
| Fiber, total dietary | 4.3 g |
| Starch | 37.5 g |
| Calcium, Ca | 236 mg |
| Iron, Fe | 4.9 mg |
| Magnesium, Mg | 182 mg |
| Phosphorus, P | 533 mg |
| Potassium, K | 1540 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 2.1 mg |
| Sulfur, S | 241 mg |
| Nickel, Ni | 180 ug |
| Molybdenum, Mo | 871 ug |
| Cobalt, Co | 38.9 ug |
| Boron, B | 1230 ug |
FAQ
What's the difference between Navy, Great Northern, and Cannellini beans?
Navy beans are the smallest and hold their shape well. Great Northern beans are slightly larger and more delicate. Cannellini beans are the largest, with a more robust, meaty texture. All are nutritionally similar.
Do I have to soak dried beans?
Soaking is highly recommended. It reduces cooking time, helps the beans cook evenly, and significantly decreases the compounds that cause gas. A quick-soak method involves boiling for 2 minutes, then letting them stand for an hour.
Are canned white beans as nutritious as dried?
Yes, canned white beans retain most of their nutrients. Choose low-sodium versions and rinse them well to reduce added salt by up to 40%. They are a convenient and healthy option.