EatSeeNutrition information: cooked white beans
| Nutrient | Carbs 100 g | % RI* | Serving (150 g) |
|---|---|---|---|
| Energy | 139 kcal582 kJ | 7% | 209 kcal874 kJ |
| Fat | 0.4 g | 1% | 0.6 g |
| of which saturated fatty acids | 0.1 g | 1% | 0.2 g |
| Carbs | 18.8 g | 7% | 28.2 g |
| of which sugars | 0.3 g | 0% | 0.5 g |
| Fiber | 6.3 g | - | 9.5 g |
| Protein | 9.7 g | 19% | 14.6 g |
| Salt | 0.02 g | 0% | 0.03 g |
| Water | 63.1 g | - | 94.7 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cooked white beans?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon11 g | 15 kcal | 1.1 g | 2.1 g | <0.1 g |
| 100 g | 139 kcal | 9.7 g | 18.8 g | 0.4 g |
| Serving150 g | 209 kcal | 14.6 g | 28.2 g | 0.6 g |
| Cup186 g | 259 kcal | 18 g | 35 g | 0.7 g |
Vitamins and minerals
In 100 g of cooked white beans, the most abundant nutrients are folate (41% RI), potassium (28%), and iron (26%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 561 mg | 28% |
| Calcium | 90 mg | 11% |
| Magnesium | 63 mg | 17% |
| Phosphorus | 113 mg | 16% |
| Iron | 3.7 mg | 26% |
| Zinc | 1.4 mg | 14% |
| Selenium | 1.3 µg | 2% |
| Vitamin B1 (thiamin) | 0.12 mg | 11% |
| Vitamin B2 (riboflavin) | 0.05 mg | 4% |
| Vitamin B6 | 0.09 mg | 6% |
| Folate | 81 µg | 41% |
| Vitamin E | 0.9 mg | 8% |
| Vitamin K | 3.5 µg | 5% |
Cooked white beans compared with other foods
Cooked white beans have more calories per 100 g than 44% of the legumes in our chart. Here are foods in the legumes category with similar calorie counts (kcal per 100 g):
- Edamame121 kcal
- Canned red beans124 kcal
- Cooked kidney beans127 kcal
- Canned chickpeas139 kcal
- Cooked white beans139 kcal
- Plain tofu144 kcal
- Cooked chickpeas164 kcal
- Dried white beans333 kcal
- Dried red kidney beans337 kcal
Cooked white beans in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1800 kcal meal plan - day 2: beans in tomato sauce on toast
- 2000 kcal meal plan - day 5: beans in tomato sauce on toast
- 2500 kcal diet - day 1: sandwich with bean spread and pickled cucumber
- Vegetarian diet - day 3: sandwiches with avocado and white bean spread
Recipes with this ingredient
- Polish-style baked beans with sausage (fasolka po bretońsku) — about 566 kcal per serving
- Bean soup with marjoram — about 614 kcal per serving
- Roasted bell pepper and white bean soup - about 503 kcal per serving
- Beans in tomato sauce on toast - about 455 kcal per serving
- Pasta with broccoli, garlic, and white beans - about 471 kcal per serving
- Sandwich with bean spread and pickled cucumber – about 242 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database - “Beans, white, mature seeds, cooked, boiled, without salt” (NDB 16050). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.