White Beans (Cooked, without Salt)
White beans are a versatile, nutrient-dense ingredient often used in soups, stews, salads, and various other dishes. These mature seeds, when cooked without salt, offer a mild and creamy flavor that complements a wide array of flavors. They are naturally rich in plant-based protein and fiber, making them an excellent addition to a balanced diet. Below is a comprehensive breakdown of the nutritional composition of cooked white beans:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 142 kcal |
| Protein | 8.97 g |
| Total Fat | 0.64 g |
| Saturated Fat | 0.166 g |
| Carbohydrates | 25.81 g |
| Fiber | 10.4 g |
| Sugar | 0.0 g |
| Calcium | 73.0 mg |
| Iron | 2.84 mg |
| Magnesium | 68.0 mg |
| Phosphorus | 169.0 mg |
| Potassium | 463.0 mg |
| Sodium | 2.0 mg |
| Zinc | 1.09 mg |
| Copper | 0.149 mcg |
| Manganese | 0.51 mg |
| Selenium | 1.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.236 mg |
| Riboflavin (Vitamin B2) | 0.059 mg |
| Niacin (Vitamin B3) | 0.272 mg |
| Vitamin B6 | 0.127 mg |
| Folate | 137.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Value:
White beans are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans. With nearly 9g of protein per 100g serving, they are a fantastic addition to meatless meals, helping to support muscle repair and growth.
In addition to their protein content, white beans are rich in dietary fiber, providing over 10g per serving. This helps support digestive health, maintain stable blood sugar levels, and promote satiety, making them a great choice for weight management.
White beans are also a rich source of essential minerals, including iron, magnesium, potassium, and phosphorus. Iron plays a key role in the production of red blood cells and supports energy levels. Magnesium helps with muscle function and bone health, while potassium is essential for heart and kidney function. The combination of these minerals supports overall wellness.
The low sodium content (only 2mg per serving) makes white beans a heart-healthy option for those looking to reduce their sodium intake. Additionally, the presence of folate makes them a valuable food for pregnant women, as folate supports fetal development.
Dietary Considerations:
White beans are naturally gluten-free, making them suitable for individuals with celiac disease or those following a gluten-free diet. They are also low in fat and contain no cholesterol, making them a heart-healthy choice.
Because of their high fiber content, white beans are ideal for those looking to manage blood sugar levels or improve digestive health. However, it’s important to be mindful of their carbohydrate content if you are following a low-carb or ketogenic diet.
Allergen Information:
White beans are naturally allergen-free, though some individuals may experience digestive discomfort due to their high fiber content. It’s always a good idea to introduce beans into your diet gradually to allow your body to adjust.
Cooking Tips:
White beans can be prepared in a variety of ways, including boiling, slow cooking, or using an Instant Pot for quick results. For added flavor, they can be seasoned with herbs, spices, or vegetables like garlic, onions, and tomatoes.
Conclusion:
Cooked white beans without salt are a nutrient-packed, versatile ingredient that can be included in a wide range of dishes. Rich in protein, fiber, and essential vitamins and minerals, they are a great addition to any meal. Whether you’re looking to boost your plant-based protein intake, improve digestive health, or create a heart-healthy meal, white beans are a delicious and nutritious choice.
