Interesting Nutritional Facts of White Kidney Beans

Mother nature is provided with all the resources required to continue life. Organisms obtain and consume their food by the process of nutrition. Nutrition involves different methods such as assimilation, ingestion, absorption, etc., to extract other nutrients from the organic food. All the nutrients essential for the organism to live a healthy life are found in different herbs, lentils, fruits, etc.

One of the nutrition-rich foods for the organism is white kidney beans. Today we shall see the nutritional value of white kidney beans.

White kidney beans:

White kidney beans are called cannellini beans. White beans are commonly found throughout different continents and are of many types. These are used in many dishes, including soups and salads, providing nutrition and taste.

Nutritional value of white kidney beans:

White beans are packed with fibers and proteins, making them a nutritional powerhouse, and are richly packed with numerous nutrients such as folate, vitamin B6 and magnesium.

Roughly estimated, 170 grams serving (1 cup) of cooked white beans provide:

  • Calories: 242
  • Protein: 17 grams
  • Fat: 0.6 grams
  • Vitamin B6: 12% of the DV
  • Carbs: 44 grams
  • Fiber: 11 grams
  • Riboflavin: 6% of the DV
  • Zinc: 22% of the DV
  • Folate: 36% of the DV
  • Iron: 36% of the DV
  • Potassium: 21% of the DV
  • Thiamine: 17% of the DV
  • Copper: 55% of the Daily Value (DV)
  • Magnesium: 26% of the DV
  • Calcium: 16% of the DV
  • Selenium: 4% of the DV

It is evident from the chart provided white kidney beans are rich in folate, copper, and iron.

Copper has a significant function in iron metabolism and energy production, whereas folate is involved in DNA synthesis. As you know, iron has a vast role involving the production of hemoglobin, which transports oxygen throughout the body.

White kidney beans are also a rich source of Polyphenol antioxidants, combating oxidative stress in your body. You may also prevent cancers and other cardiovascular diseases if you use white beans.

Benefits of white beans:

White beans are loaded with valuable nutrients. Some of them are briefly described below:


It is well known that beans are a rich source of proteins. The healthy mass of your muscles can be effectively improved if you use white beans when paired with proper exercise.

Proteins are linked with various helpful amino acids. The amino acids have many vital functions of the body, such as hormone productions and nutrient transport.

The Institute of Medicine suggests a daily intake of 0.8 grams per kilogram to a healthy muscular mass. Approximately recommending an intake of 55 grams protein for a person weighing 68 kilograms.

White beans are legumes that could serve as primary protein sources for a vegetarian’s diet.


White beans are packed with a vast amount of fiber.

It is recommended that a man require 38 grams of fiber and a woman require at least 25g of fiber in their diet. Thus, half of the daily requirement of a woman and one-third of the daily need of a man can be fulfilled by eating just a cup (170 grams) of white beans (which could provide 11 grams of fiber).

Fibers are linked with improving your bowel movements by increasing Stool bulk and decreasing the time between bowel movements, thus improving your digestion. It can also lower LDL or harmful cholesterol levels in your body, leading to a healthy heart.

Healthy Bodyweight:

White beans are considered a low-calorie food, which is rich in healthy nutrients. They promote a healthy body weight because of their high protein and fiber content. They make you less likely to overeat, leading to a feeling of fullness.

A hormone called ghrelin, also known as the hunger hormone, reduces those taking white beans in their diet. They make your body prevent obesity and obesity-linked diseases and reduce the level of excess belly fat. So for a good muscle mass, digestion, and healthy lifestyle, white beans are a great choice.


White beans could serve as an alternative to meat products for vegetarians. But it should be consumed under the supervision of an expert nutritionist. To consult the best nutritionist in Karachi, visit Marham.Pk for further guidance. We believe in providing quality treatment and diet plans.

Additional Frequently asked questions (FAQs) regarding white beans:

Some of the questions which could arise in your mind regarding white beans are answered below:

Are there any side effects to white beans?

White beans are a good source of proteins and other nutrients, but it is observed in some people that their consumption may cause bloating and gas problems. Therefore consulting a nutritionist is suitable before taking them as a usual meal.

What is the best method for using white beans?

White beans are generally soaked and then used with salt in a definite proportion. These are also available canned and have an excellent taste for enhancing your soup and other foods.

Do white beans have carbs?

Yes, white beans contain a proportion of carbs and can be used by those switching to a low-carb diet.

Can people with diabetes use white beans?

Yes, these beans are used by a diabetic person since they can help control diseases such as diabetes. They work to control free-floating sugar in the blood and release it slowly.