Beans, white, mature seeds, canned
Whole food · Legumes and Legume Products
Photo: Wikipedia
Canned white beans are the creamy, mild-mannered workhorse of the pantry, offering a tender, velvety texture that readily absorbs surrounding flavors. They are a powerhouse of plant-based protein and dietary fiber, providing a substantial, low-fat nutritional boost. Their convenience and consistent quality make them a reliable staple for quick, hearty meals.
Calorie split: 25% protein · 73% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love them for their ability to transform simple dishes into comforting, satisfying meals with minimal effort. Their neutral, slightly earthy flavor makes them a versatile canvas for everything from bold spices to delicate herbs, and they are a cornerstone of many beloved comfort foods.
⚠️ Watch-outs & how to enjoy it better
Canned beans can be high in sodium, which may concern those monitoring blood pressure. To mitigate this, rinse them thoroughly under cold water to remove up to 40% of the added salt. Additionally, the high fiber content can cause digestive discomfort for some; starting with smaller portions and increasing gradually helps the body adjust.
Key benefits
- Excellent source of plant-based protein (7.26g per 100g)
- High in dietary fiber (4.8g per 100g) for digestive health
- Very low in fat (0.29g per 100g)
- Good source of complex carbohydrates for sustained energy
- Convenient and shelf-stable pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'cannellini' often refers to these white beans, and they are a key ingredient in the classic French dish cassoulet, which is traditionally slow-cooked for hours to meld flavors.
Full nutrition (USDA data · scales with serving)
| Water | 70.1 g |
| Energy | 114 kcal |
| Energy | 477 kj |
| Protein | 7.3 g |
| Total lipid (fat) | 0.29 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 21.2 g |
| Fiber, total dietary | 4.8 g |
| Total Sugars | 0.29 g |
| Calcium, Ca | 73.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 51.0 mg |
| Phosphorus, P | 91.0 mg |
| Potassium, K | 454 mg |
| Sodium, Na | 340 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.23 mg |
| Manganese, Mn | 0.52 mg |
| Selenium, Se | 1.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.11 mg |
| Pantothenic acid | 0.18 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 65.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 65.0 ug |
| Folate, DFE | 65.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.79 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.9 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.12 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.06 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.30 g |
| Isoleucine | 0.32 g |
| Leucine | 0.58 g |
| Lysine | 0.50 g |
| Methionine | 0.11 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.20 g |
| Valine | 0.38 g |
| Arginine | 0.45 g |
| Histidine | 0.20 g |
| Alanine | 0.30 g |
| Aspartic acid | 0.88 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.28 g |
| Proline | 0.31 g |
| Serine | 0.40 g |
FAQ
How do I reduce the sodium in canned white beans?
Rinse them thoroughly under cold running water in a colander. This simple step can remove up to 40% of the added sodium.
Can I use canned white beans in salads?
Yes, they are perfect for salads. Their creamy texture pairs well with crisp vegetables, and they add a protein boost. Just rinse and drain them first.
What is the difference between canned and dried white beans?
Canned beans are pre-cooked and ready to use, saving time. Dried beans require soaking and longer cooking but offer more control over texture and sodium content.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.14 kcal/g · 25% calories from protein · 4.8 g fiber · 0.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.