White Beans (Cooked, Bleached, Without Salt) – Nutritional Information
White beans, also known as navy beans or cannellini beans, are a highly nutritious legume. Often cooked without salt to keep the sodium content low, these beans are an excellent source of plant-based protein, fiber, and a range of important vitamins and minerals. Below, we’ll explore the detailed nutritional information and health benefits of white beans, perfect for those seeking a wholesome addition to their diet.
Nutritional Breakdown per 100g of Cooked White Beans (Without Salt):
| Nutrient | Amount |
|---|---|
| Energy | 139 kcal |
| Protein | 9.73 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.091 g |
| Carbohydrates | 25.09 g |
| Fiber | 6.3 g |
| Sugar | 0.34 g |
| Calcium | 90.0 mg |
| Iron | 3.7 mg |
| Magnesium | 63.0 mg |
| Phosphorus | 113.0 mg |
| Potassium | 561.0 mg |
| Sodium | 6.0 mg |
| Zinc | 1.38 mg |
| Copper | 0.287 mcg |
| Manganese | 0.636 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.118 mg |
| Riboflavin (Vitamin B2) | 0.046 mg |
| Niacin (Vitamin B3) | 0.14 mg |
| Vitamin B6 | 0.093 mg |
| Folate | 81.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.94 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of White Beans:
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Rich Source of Protein: White beans are an excellent source of plant-based protein, making them an ideal option for vegetarians and vegans seeking to meet their daily protein requirements.
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High in Fiber: With over 6 grams of dietary fiber per 100 grams, white beans support digestive health, help regulate blood sugar levels, and promote satiety, making them a great choice for those looking to manage their weight.
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Mineral-Rich: White beans provide a significant amount of essential minerals such as calcium, magnesium, phosphorus, iron, and potassium, all of which are important for maintaining bone health, proper muscle function, and balanced blood pressure.
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Heart-Healthy: The low fat content, particularly the minimal levels of saturated fats, combined with the high fiber content, make white beans a heart-healthy food choice. Potassium helps regulate blood pressure, while magnesium supports cardiovascular health.
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Low in Sugar: With just 0.34 grams of sugar per 100 grams, white beans are a low-sugar food, making them a great choice for those managing blood sugar levels.
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Packed with Folate: White beans are a good source of folate (81 mcg per 100 grams), which is essential for cell division, DNA synthesis, and the prevention of birth defects. It also plays a key role in the production of red blood cells.
Allergen Information:
White beans are naturally free from common allergens such as dairy, nuts, and gluten. However, as with any food, individuals with legume allergies should avoid consuming white beans. Always ensure that beans are properly cooked to prevent any adverse reactions.
Dietary Preferences:
White beans are naturally vegan, vegetarian, and gluten-free. They can be included in a variety of diets, including:
- Plant-based diets: Excellent source of protein and fiber.
- Gluten-free diets: Naturally gluten-free when cooked without any additives.
- Low-fat and heart-healthy diets: Low in fat, high in fiber, and rich in potassium and magnesium.
Tips for Cooking and Storing:
- Cooking: White beans require a long cooking time when dried. Soaking them overnight before cooking can help reduce cooking time and improve their digestibility. Canned white beans are a quicker option but should be rinsed to reduce sodium content.
- Storage: Store cooked white beans in an airtight container in the refrigerator for up to 3–4 days. They can also be frozen for longer storage, maintaining their texture and nutritional value.
Conclusion:
White beans are a versatile, nutritious food that can enhance the health benefits of any meal. With their high protein and fiber content, along with essential minerals like calcium, iron, and magnesium, they offer a host of benefits for overall health, from supporting digestive function to promoting heart health. Whether you’re preparing a hearty stew, adding them to salads, or enjoying them as a side dish, white beans are a must-have in any healthy kitchen.
