White Beans (Mature Seeds, Raw) – Nutritional Information
White beans, particularly small mature seeds in their raw form, offer a wealth of essential nutrients and health benefits, making them an excellent choice for a wide variety of dishes. These beans are a great source of plant-based protein and fiber, while being low in fat and free from sugar, which makes them an ideal food for anyone seeking a balanced, nutritious diet. Packed with vitamins and minerals, they are particularly rich in calcium, iron, magnesium, and potassium.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 336.0 kcal |
| Protein | 21.11 g |
| Fat | 1.18 g |
| Saturated Fats | 0.304 g |
| Carbohydrates | 62.25 g |
| Fiber | 24.9 g |
| Sugar | 0.0 g |
| Calcium | 173.0 mg |
| Iron | 7.73 mg |
| Magnesium | 183.0 mg |
| Phosphorus | 445.0 mg |
| Potassium | 1542.0 mg |
| Sodium | 12.0 mg |
| Zinc | 2.81 mg |
| Copper | 0.635 mcg |
| Manganese | 1.278 mg |
| Selenium | 12.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.743 mg |
| Riboflavin (Vitamin B2) | 0.207 mg |
| Niacin (Vitamin B3) | 1.342 mg |
| Vitamin B6 | 0.439 mg |
| Folate | 386.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
White beans are not commonly associated with allergens, making them a safe option for most individuals. However, it is important to note that individuals with a specific bean or legume allergy should exercise caution and avoid consuming them.
Dietary Preferences
White beans are naturally:
- Vegetarian and Vegan friendly
- Gluten-Free (ideal for those with gluten sensitivity or celiac disease)
- High in Fiber and Protein: Making them great for vegetarians and vegans looking to boost their intake of plant-based protein
- Low in Fat and Sugar, fitting well into low-fat or low-sugar diets
Health Benefits and Advice
White beans are an excellent source of protein, making them an ideal substitute for meat in plant-based diets. The high fiber content supports digestive health, helps maintain blood sugar levels, and promotes a sense of fullness, which can aid in weight management. Additionally, their rich supply of magnesium, iron, and potassium can help support cardiovascular health, bone strength, and muscle function.
Incorporating white beans into your diet is simple and versatile. Whether you’re making soups, stews, salads, or even baking them into casseroles, these beans can complement a wide range of flavors and culinary styles. If you are new to cooking with beans, it’s important to note that they should be soaked before cooking, which helps to reduce cooking time and improve digestibility.
Conclusion
White beans are a nutritious, versatile ingredient that packs a punch in terms of protein, fiber, and vital nutrients. Their mild flavor allows them to blend seamlessly into a variety of dishes, from hearty soups to light salads. Incorporating these beans into your meals can support overall health, from digestive to cardiovascular benefits. Whether you’re on a plant-based diet or simply looking to boost your intake of wholesome, nutrient-dense foods, white beans are a fantastic choice for your culinary endeavors.
