How Many Calories in White Beans? Nutrition Facts & Macros
One cup of cooked white beans (179 g) has 139 calories
Protein 9.7g · Carbs 25.1g · Fat 0.4g
White beans — including cannellini, navy, and great northern varieties — are among the most versatile legumes in the kitchen. With 139 kcal, 9.73 g of protein, and just 0.35 g of fat per 100 g, they deliver excellent plant-based protein with solid fiber (6.3 g). They are also an outstanding source of iron — 3.7 mg per 100 g covers about 21% of the daily value. Rich in potassium (561 mg) and magnesium (63 mg), white beans support heart health and muscle function. Here is everything you need to know about white bean calories and macros, based on USDA data. Cooked white beans are about 63% water by weight.
582 kJ · per 100g · Water: 63.08 g
Calorie Calculator: White Beans (Cooked)
100 g White Beans (Cooked) contains 139 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (179 g) | 249 kcal | 17.4g | 44.9g | 0.6g |
| 1/2 cup cooked (90 g) | 125 kcal | 8.8g | 22.6g | 0.3g |
| 100 grams | 139 kcal | 9.7g | 25.1g | 0.4g |
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White Beans (Cooked) — Nutrition Facts
| White Beans (Cooked) | per 100g |
|---|---|
| Calories | 139 kcal |
| Protein | 9.73 g |
| Fat | 0.35 g |
| Carbs | 25.09 g |
| Fiber | 6.3 g |
| Sugar | 0.34 g |
| Sodium | 6 mg |
| Potassium | 561 mg |
| Magnesium | 63 mg |
| Phosphorus | 113 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.138 mg |
| Folate | 81 mcg |
| Manganese | 0.588 mg |
| Water | 63.08 g |
Source: USDA FoodData Central (FDC ID: 175203) · Data verified April 2026
Variations
White / Cannellini (cooked, default)
139 kcal per 100 g. The classic white bean — creamy texture, mild flavor, holds shape well. Popular in Italian cuisine (minestrone, pasta e fagioli). 9.73 g protein, 6.3 g fiber, 0.35 g fat. Excellent source of iron (3.7 mg, 21% DV). Best for soups, stews, salads, and white bean puree.
Canned white beans (drained)
About 95 kcal per 100 g — lower calories due to added water during canning. Sodium rises from 6 mg to 220-400 mg per 100 g (rinse to reduce by ~40%). Convenient and ready to eat — no soaking or long cooking needed. Protein and fiber similar per cup after draining. Best for quick meals, hummus-style dips, and last-minute additions to salads.
White bean soup (homemade)
About 80-100 kcal per 100 g depending on recipe — diluted by broth and vegetables. A hearty bowl (300-400 g) provides 240-400 kcal with 15-25 g protein. The creamy texture of white beans makes them perfect for blended soups without adding cream. A traditional Tuscan staple (ribollita). Great for meal prep — freezes well.
Dietary Perspectives
For Weight Loss
White beans are excellent for weight loss — 139 kcal per 100 g with 9.73 g of protein and 6.3 g of fiber makes them one of the most satiating foods per calorie. The combination of complex carbs, fiber, and protein slows digestion and stabilizes blood sugar, reducing cravings. A cup (179 g, ~249 kcal) keeps you full for hours. They are also extremely low in fat (0.35 g per 100 g). Add them to soups, salads, or stews for a filling, nutrient-dense meal without excessive calories.
For Athletic Performance
White beans provide 139 kcal per 100 g with 9.73 g of protein — a strong plant-based option for athletes. The 25.09 g of carbs per 100 g make them a good slow-release energy source for endurance activities. Outstanding iron content (3.7 mg, 21% DV) supports oxygen transport and red blood cell production. High potassium (561 mg) helps with muscle contraction and recovery. The 6.3 g of fiber per 100 g promotes gut health. Pair with rice for a complete amino acid profile. Best consumed 2-3 hours before training — not immediately pre-workout due to fiber content.
For Keto
White beans are NOT recommended for keto. Per 100 g: 25.09 g total carbs minus 6.3 g fiber = 18.79 g net carbs — a single cup (179 g) has about 34 g net carbs, far exceeding the typical 20 g daily limit. Even a half cup (~90 g) delivers about 17 g net carbs, nearly a full day's keto budget. White beans are among the higher-carb legumes. Better alternatives for keto include edamame (~3 g net carbs per 100 g) or black soybeans (~1 g net carbs per 100 g). If you must include white beans, limit to 2-3 tablespoons as a garnish.
Frequently Asked Questions
How many calories are in white beans?
One cup of cooked white beans (179 g) contains approximately 249 calories. Per 100 g, cooked white beans have 139 calories — slightly higher than kidney beans (127 kcal) and lentils (116 kcal), but still moderate for a legume. Most calories come from carbohydrates (25.09 g per 100 g) with very little fat (0.35 g). They are nutrient-dense and filling thanks to 6.3 g of fiber and nearly 10 g of protein per 100 g.
Are white beans healthy and how much protein do they have?
White beans are exceptionally healthy. One cup (179 g) provides about 17.4 g of protein — one of the highest amounts among cooked legumes. Per 100 g they contain 9.73 g of protein. They are rich in iron (3.7 mg, 21% DV), potassium (561 mg), and magnesium (63 mg). Like other legumes, they are not a complete protein alone (low in methionine), but pairing with rice or grains creates a complete amino acid profile. Very low in fat (0.35 g) and cholesterol-free.
How much fiber is in white beans?
White beans contain 6.3 g of fiber per 100 g — slightly less than kidney beans (7.4 g) but still an excellent source. One cup (179 g) provides about 11.3 g of fiber, which is roughly 40% of the recommended daily intake (28 g). The high fiber content promotes digestive health, helps regulate blood sugar, and contributes to the strong satiety effect that makes beans so filling. Both soluble and insoluble fiber are present.
Are white beans good for weight loss?
White beans are very effective for weight loss. At 139 kcal per 100 g with 9.73 g of protein and 6.3 g of fiber, they are among the most satiating foods per calorie. A cup (179 g, ~249 kcal) keeps you full for hours due to the slow-digesting combination of complex carbs, fiber, and protein. They are extremely low in fat (0.35 g per 100 g) and have a low glycemic index. Add them to soups, salads, or stews for a filling, nutrient-dense meal.
Are white beans keto-friendly?
White beans are NOT suitable for a standard keto diet. Per 100 g they have 25.09 g total carbs minus 6.3 g fiber = 18.79 g net carbs. A single cup (179 g) would deliver about 34 g net carbs — far exceeding a typical 20 g daily keto limit. Even a half cup (~90 g) has about 17 g net carbs, nearly a full day's keto allowance. If you follow a less strict low-carb approach (50 g net carbs per day), a small portion might fit, but white beans are among the higher-carb legumes.
White beans vs kidney beans — what is the difference?
White beans (139 kcal per 100 g) are slightly more caloric than kidney beans (127 kcal) and have more carbs (25.09 g vs 22.8 g) and more protein (9.73 g vs 8.67 g). Kidney beans have more fiber (7.4 g vs 6.3 g). White beans have a creamier texture and milder flavor, making them ideal for soups and purees. Kidney beans hold their shape better in chili and salads. White beans are higher in iron (3.7 mg vs 2.94 mg) and potassium (561 mg vs 403 mg).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Beans (Cooked) | 139 | 9.73g | 25.09g | 0.35g |
| Kidney Beans (Red, Cooked) | 127 | 8.67g | 22.8g | 0.5g |
| Chickpeas (Cooked) | 164 | 8.86g | 27.42g | 2.59g |
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
| Black Beans (Cooked) | 132 | 8.86g | 23.71g | 0.54g |
per 100g
Per 100 g, cooked white beans have 139 kcal with 9.73 g of protein, 25.09 g of carbs (6.3 g fiber, 18.79 g net carbs), and just 0.35 g of fat. They are an outstanding source of iron (3.7 mg, 21% DV), potassium (561 mg), and magnesium (63 mg).
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