White Beans / Cannellini (Boiled)
Per serving: 3.5 oz cooked (100g)
About White Beans / Cannellini (Boiled)
Boiled white beans provide approximately 139 calories, 9.7 grams of protein, 25.1 grams of carbohydrate, 0.4 grams of fat, and 6.3 grams of fiber per 100 grams. Their fiber lowers net carbohydrate to about 18.8 grams.
The term white beans can include cannellini, navy, great northern, and other pale varieties whose exact nutrition differs slightly. This entry represents the USDA generic cooked white-bean profile and provides potassium, iron, copper, folate, manganese, magnesium, zinc, phosphorus, calcium, and thiamin.
Use white beans in soups, salads, tomato-based stews, pasta dishes, purees, and spreads. Their creamy texture can replace some dairy cream or added fat in blended soups.
At-a-Glance Stats
Macronutrient Breakdown
139 kcal
Total calories per 3.5 oz cooked (100g)
Protein
Builds & repairs muscle tissue
19% of typical daily value
Carbohydrates
Primary fuel source for energy
25% of typical daily value
Total Fat
Supports hormones & nutrient uptake
1% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
21% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Provides nearly 10 grams of plant protein per 100 grams.
- 2
Fiber supports bowel regularity, gut microorganisms, fullness, and gradual carbohydrate absorption.
- 3
White beans are especially notable for potassium, which supports normal fluid balance and muscle function.
- 4
Iron and copper contribute to red-blood-cell and connective-tissue metabolism.
- 5
Calcium, magnesium, and phosphorus support bone and muscle functions.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Rinse canned white beans to reduce surface sodium, or cook dried beans until creamy and tender. Blend a portion into soups and sauces to add body, protein, and fiber without cream.
Diet Compatibility
Frequently Asked Questions
How many calories are in White Beans / Cannellini (Boiled)?›
White Beans / Cannellini (Boiled) contains 139 calories per 3.5 oz cooked (100g). This includes 9.7g protein (38.8 kcal), 25.1g carbohydrates (100.4 kcal), and 0.4g fat (3.6 kcal).
How much protein does White Beans / Cannellini (Boiled) have?›
White Beans / Cannellini (Boiled) provides 9.7g of protein per 3.5 oz cooked (100g).
Is White Beans / Cannellini (Boiled) good for weight loss?›
Calcium, magnesium, and phosphorus support bone and muscle functions. With 139 calories per serving, it can fit well within a calorie-controlled diet.