Calories in White Beans: Nutrition Facts & Serving Sizes
Per 1 cup (202g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of dry white beans (202g) contains 673 calories with 47.3g of protein, 121.8g of carbs, and 1.8g of fat. Per 100g dry, white beans provide 333 calories, 23.4g of protein, 60.3g of carbs, and 0.9g of fat. White beans are a standout plant-based protein source with one of the highest protein-per-calorie ratios in the legume family. The fiber content is impressive at 15.2g per 100g, supporting digestion and long-lasting fullness. The most notable micronutrient is potassium at 1795mg per 100g, which covers roughly 38% of the daily value and supports muscle function and fluid balance. Folate comes in at 388mcg per 100g, about 97% of the daily value. For anyone building muscle on a plant-based or hybrid diet, white beans are a cost-effective, high-protein staple that pairs well with rice for a complete amino acid profile.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 tbsp (13g) | 42 | 2.9g | 7.6g | 0.1g | 1.9g |
| 1 cup (202g) | 672.7 | 47.3g | 121.8g | 1.8g | 30.7g |
| 100g | 333 | 23.4g | 60.3g | 0.9g | 15.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 333 | 17% |
| Protein | 23.4g | 47% |
| Total Fat | 0.9g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 60.3g | 22% |
| Dietary Fiber | 15.2g | 54% |
| Sugars | 2.1g | 4% |
| Sodium | 16mg | 1% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 240mg | 18% |
| Iron | 10.4mg | 58% |
| Potassium | 1795mg | 38% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 190mg | 45% |
| Phosphorus | 301mg | 24% |
| Zinc | 3.7mg | 34% |
| Selenium | 12.8mcg | 23% |
| Folate | 388mcg | 97% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.5mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of White Beans
White beans are a nutritional powerhouse for plant-based protein. With 23.4g of protein per 100g dry, they rival many animal proteins in quantity, and when paired with rice or another grain, the combined amino acid profile becomes complete. This makes white beans and rice a classic protein-complete meal for vegetarians and meat-eaters alike.
The 15.2g of fiber per 100g is one of the highest values in the food supply. Dietary fiber slows gastric emptying, reduces blood sugar spikes after eating, and feeds beneficial gut bacteria. For anyone trying to stay full on a calorie deficit, fiber is one of the most valuable tools, and white beans deliver it in abundance.
The potassium content at 1795mg per 100g is exceptional. Potassium regulates fluid balance, supports muscle contractions, and helps maintain healthy blood pressure. If you are sweating heavily during training, potassium helps replace electrolytes lost through sweat.
The 388mcg of folate per 100g is close to the full daily requirement of 400mcg. Folate supports DNA synthesis and cell division, which is critical during periods of heavy training and tissue repair. The 10.4mg of iron per 100g is also significant, supporting oxygen transport in the blood and reducing exercise-related fatigue.
Dietary Considerations
White beans are naturally gluten-free, vegan, and dairy-free. They are not keto-friendly due to their high carb content (60.3g per 100g dry). For weight loss, white beans are a smart choice because their high fiber and protein content promotes satiety for relatively few calories compared to many other carb sources. They have a low glycemic index, meaning they release energy slowly and do not cause sharp blood sugar spikes. White beans are suitable for diabetics and people managing insulin sensitivity. Rinse canned white beans to reduce sodium content if watching sodium intake.
Daily Intake (100g)
100g of white beans provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in white beans?
Dry white beans have 333 calories per 100g. One cup of dry white beans (202g) contains about 673 calories. Cooked white beans have roughly 130 to 140 calories per 100g since they absorb water during cooking. One cup of cooked white beans (179g) has approximately 250 calories.
Are white beans good for weight loss?
Yes. White beans are high in fiber (15.2g per 100g dry) and protein (23.4g per 100g dry), both of which promote satiety. They have a low glycemic index, meaning they keep blood sugar stable and energy levels steady. Portion-controlled servings of white beans fit well into a calorie deficit.
How much protein in white beans?
Dry white beans have 23.4g of protein per 100g. One cup of dry white beans (202g) provides about 47.3g of protein. Cooked white beans have roughly 10g of protein per 100g. They are an excellent plant-based protein source, especially combined with grains for a complete amino acid profile.
Are white beans gluten-free?
Yes, white beans are naturally gluten-free. They are safe for people with celiac disease or gluten sensitivity. Always check canned varieties for added ingredients that may contain gluten.
What is the difference between white beans and chickpeas?
White beans have 333 calories per 100g dry with 23.4g protein and 15.2g fiber. Chickpeas have 378 calories per 100g with 20.5g protein and 12.2g fiber. White beans are slightly lower in calories and higher in fiber and protein. Chickpeas have a nuttier flavor and hold their shape better in salads.
How do I cook white beans?
Soak dried white beans overnight in water, drain, then simmer in fresh water for 60 to 90 minutes until tender. Canned white beans are already cooked and just need rinsing. Cooked white beans work in soups, stews, pasta, or mashed as a side dish with garlic and olive oil.
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