White Beans Nutrition

White Beans Nutrition

Any bean that is white or off-white can be termed as "white bean". Not only the color of white beans is similar, their nutrition benefits are quite the same as well. They are usually quite small with an oval shape and have slightly nutty flavor. Commonly found throughout South and Central America, but they are also available in parts of Northern Canada as well as Europe and the Middle East. In order to understand the reason why you should have white beans included in your diet, it is important to know more about white beans nutrition. Keep reading to discover more.

General Nutrition Facts of Raw White Beans
You may notice a degree of variation in sizes and tastes of different white beans, but their nutritional value does not change much. Here is what you find in a cup (202g) of raw white beans:

General Nutrients	Amount	General Nutrients	Amount
Protein	47g	Vitamin K	11.3mcg
Calories	673	Riboflavin	0.3mg
Water	22.9g	Folate	784mcg
Carbohydrate	122g	Choline	134mg
Fat Total	2g	Niacin	1mg
Calcium	485mg	Pantothenic acid	1.5mg
Magnesium	384mg	Copper	2mg
Iron	21.1mg	Selenium	25.9mcg
Manganese	3.6mg	Potassium	3626mg

Nutrition Facts of Specific Types of White Beans
Great northern, cannellini, and navy beans are the most popular types of white beans available in the United States and Canada. Here is more about information about these white beans nutrition facts.

1. Navy Beans

These are small, oval-shaped beans with ability to cook quickly. Also known as Boston beans, pea beans, and the white coco, they are just perfect for dishes that do not require the full bean shape. They work great in soups, purees, baked beans, and stews. Here is the nutrition fact of cooked navy beans (1 cup or 182g):

General Nutrients	Amount	General Nutrients	Amount
Protein	15g	Vitamin C	1.6mg
Calories	255	Vitamin K	1.1mcg
Water	116g	Riboflavin	0.1mg
Carbohydrate	48g	Niacin	1.2mg
Dietary Fiber	19g	Folate	255mcg
Starch	28g	Choline	81.3mg
Sugars	1g	Pantothenic acid	0.5mg
Fat Total	1g	Iron	4.3mg
Saturated Fat	0g	Calcium	126mg
Monounsaturated Fat	0.3g	Phosphorus	262mg
Polyunsaturated Fat	0.9g	Zinc	1.9mg
Omega-3 fatty acids	322mg	Potassium	708mg
Omega-6 fatty acids	248mg	Selenium	5.3mcg
Fluoride	4mcg	Copper	0.4mg

2. Great Northern Beans

White beans nutrition of these types is not hugely different but they are used in most recipes because they can hold their shape a lot better than navy beans. They usually take longer to cook and have a nuttier flavor. Here is the nutrition fact of cooked navy beans (1 cup or 262g):

General Nutrients	Amount	General Nutrients	Amount
Protein	19g	Vitamin C	3.4mg
Calories	299	Thiamin	0.4mg
Water	183g	Niacin	1.2mg
Carbohydrate	55g	Riboflavin	0.2mg
Dietary Fiber	13g	Vitamin B6	0.3mg
Fat Total	1g	Pantothenic acid	0.7mg
Saturated Fat	0g	Folate	212mcg
Monounsaturated Fat	0.0g	Calcium	139mg
Polyunsaturated Fat	0.4g	Magnesium	134mg
Omega-3 fatty acids	188mg	Iron	4.1mg
Omega-6 fatty acids	233mg	Copper	0.4mg
Phosphorus	356mg	Sodium	10.5mg
Selenium	10.7mcg	Manganese	1.1mg

Great White Beans Recipes You'll Love
Considering white beans nutrition facts, you may want to include it in your diet. Luckily, there is more than one way of enjoying white beans. Here are some simple recipes to enjoy white beans.

Recipe 1

Ingredients	Amount	Ingredients	Amount
Frozen cooked shrimp	16oz package	Italian seasoning
Cherry tomatoes	1 cup	Red wine vinegar	2 tbsp.
Cannellini beans	14 ounce can	Garlic salt
Diced red onion	Half cup	Salad greens	6 cups
Olive oil	2 tbsp.

Time & Yield

Total Time	4 hours 15 minutes
Yield	6 servings

Directions

• Take a bowl and add the cannellini beans, shrimp, red onion, and cherry tomatoes in it.


• Whisk the red wine vinegar, olive oil, garlic salt, and Italian seasoning together in a small bowl. Add the shrimp mixture and toss to coat. Use a plastic wrap to cover the bowl.


• Leave in the refrigerator for 4 hours, get the salad green in a bowl and top with the chilled shrimp mixture and serve!

Recipe 2

Ingredients	Amount	Ingredients	Amount
Garlic clove	1	White beans	15.5-ounce can
Skinless chicken breast halves	2	Basil leaves	5
SLiced zucchinis	2	Ground black pepper	To taste
Roma tomato chopped	1

Time & Yield

Total Time	40 minutes
Yield	2 servings

Directions

• Get a skillet and prepare it with cooking spray. Place it over medium heat.


• Add garlic to the skillet and cook it until browned.


• Add the chicken as well and cook for about 3 minutes per side.


• Stir the white beans and zucchini into the skillet and cook for 5 minutes – keep it covered.


• Take the tomato and scatter it over the dish. Cook for another couple of minutes.


• Introduce basil leaves to the skillet and cook for another minute or so.


• Use black pepper for seasoning and serve!

Recipe 3

Ingredients	Amount	Ingredients	Amount
Salt	¼ tbsp.	Grated lemon zest	½ tsp.
White cannellini beans	1 can	Thick flatbreads	4
Tuna in olive oil	1 can	Torn arugula leaves	2 c
Thinly sliced red onion	Half chopped	Lemon juice	1 tbsp.
Diced plum tomatoes	1 chopped	Freshly ground black pepper	¼ tsp.
Pitted Kalamata olives	½ chopped	Chopped Italian parsley	2 tbsp.

Time & Yield

Total Time	14 minutes
Yield	4 servings

Directions

• Take a bowl and add the beans, tuna, red onion, olives, tomatoes, parsley, 2 tbsp. of olive oil, lemon zest, lemon juice, salt, and pepper to it. Mix well and stir in arugula.


• Preheat grill and brush flatbreads lightly with olive oil. Cook for a couple of minutes per side. Cut flatbreads and serve with salad.