Calories in White Beans 🫘
Per 1 cup cooked (179g)
Nutrition Facts
Serving: 1 cup cooked (179g)
About White Beans
White Beans is a powerhouse legume providing 17g of protein and 11g of fiber per 1 cup cooked (179g) at 249 calories. With a mild creamy flavor, it is a staple in cuisines around the world. White Beans is particularly noted for fiber and minerals, offering an affordable and sustainable protein source. Whether in soups, salads, or as a side dish, white beans is endlessly versatile.
Health Benefits of White Beans
Excellent Protein Source
White Beans delivers 17g of protein per serving, making it an outstanding choice for muscle repair, immune function, and satiety. Protein is the most satiating macronutrient, helping you feel full longer after meals.
Heart-Healthy Nutrients
White Beans contains a combination of fiber, healthy fats, and plant compounds that support cardiovascular health. Studies link regular consumption of legumes to improved cholesterol levels and lower heart disease risk.
Potassium for Heart Health
With 829mg of potassium per serving, white beans helps regulate fluid balance, nerve signals, and muscle contractions. A potassium-rich diet is associated with lower blood pressure and reduced stroke risk.
Dietary Versatility
White Beans can be incorporated into numerous recipes and meal preparations. Its versatility makes it easy to maintain a varied diet, which nutritionists consistently recommend for meeting all your micronutrient needs.
Calories by Serving Size
Different serving sizes of white beans and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| Half serving (90g) | 124 | 22.5g | 8.5g | 0.3g |
| Small (134g) | 187 | 33.8g | 12.8g | 0.4g |
| Regular (179g) | 249 | 45.0g | 17.0g | 0.6g |
| Medium (224g) | 311 | 56.2g | 21.2g | 0.8g |
| Large (268g) | 374 | 67.5g | 25.5g | 0.9g |
| Double (358g) | 498 | 90.0g | 34.0g | 1.2g |
Is White Beans Good for Weight Loss?
White Beans at 249 calories per 1 cup cooked (179g) is a moderate-calorie food that can fit into a weight loss diet with proper planning. The high protein content (17g) makes it particularly useful during weight loss, as protein helps preserve muscle mass and boosts metabolism. Rather than eliminating white beans from your diet, focus on balancing it with lower-calorie vegetables and staying within your overall daily target. Complete restriction often leads to cravings and binging. Use a calorie tracking app like Calory to find the right portion that fits your goals.
White Beans and Popular Diets
How white beans fits into common eating plans:
Frequently Asked Questions
How many calories in white beans?
White Beans (1 cup cooked (179g)) contains approximately 249 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is white beans good for weight loss?
White Beans can fit into a weight loss diet with portion awareness. At 249 calories per 1 cup cooked (179g), it provides nutritional value and good protein for satiety. The key is accurate tracking: measure your portions and log them to stay within your daily calorie target.
How does white beans compare to similar foods?
At 249 calories per serving with 17g protein and 45g carbs, white beans is comparable in calories compared to similar options in its category. Comparing nutrition labels helps you choose the option that best aligns with your goals.
How can I track white beans calories accurately?
Use a food scale for the most accurate calorie tracking. The Calory app lets you scan barcodes, search its database, or use AI food recognition to log white beans quickly. Consistent tracking is the single most effective habit for weight management, according to multiple research studies.
Track White Beans in Calory
Scan, search, or snap a photo. Calory makes logging white beans instant with AI-powered food recognition.