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Home/Food Benefits/White Beans
Proteins

What Is White Beans Good For?

FoodData CentralUpdated 6 April 2026

White Beans is a protein-rich food. It is rich in potassium. Discover the nutritional benefits and how white beans can support your health goals.

White Beans provides 298.7 calories, 19g protein, 55.5g carbohydrates, and 0.8g fat per cup (262g). It contains 4.8g of dietary fibre per 100g, supporting digestive health.

Key Benefits of White Beans

  • High in dietary fiber for digestive health
  • Excellent source of protein for muscle building
  • Very low in fat while providing good protein
  • Very low in sugar
  • Contains folate, important for cell growth and development
  • Contains iron (2.99mg per 100g, 17% DV)
  • Rich in potassium for heart health and blood pressure regulation
  • Good source of magnesium for muscle and nerve function

White Beans Is Best For

Digestive healthMuscle recoveryLow-fat dietsBlood sugar managementEnergy and vitalityHeart health

Nutrition Highlights

  • 12.6g of fiber per serving
  • 19g of protein per serving

Things to Consider

  • Higher in carbs — consider portion size for low-carb diets

Complete Nutritional Profile

Per cup (262g)

298.7

cal

55.5g

carbs

19g

protein

0.8g

fat

12.6g

fiber

Related Foods

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(Bulb And Lower Leaf-Portion) Leeks

38.4 cal | 1g protein

(Bullock'S-Heart) Custard-Apple

101 cal | 1.7g protein

(Cape-Gooseberries Or Poha) Groundcherries

74.2 cal | 2.7g protein

Learn More About White Beans

Is White Beans Healthy?Calories in White BeansCarbs in White BeansProtein in White BeansFat in White BeansFiber in White BeansAll Proteins

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