White Beans, Canned

Beans, white, mature seeds, canned

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

White beans FAQ

Table of Contents

• Are white beans a good source of protein?
• Are white beans high in carbs?
• Are white beans high in potassium?
• Are white beans low FODMAP?
• Are white beans gluten-free?
• Are white beans high in iron?
• Are white beans keto?
• Are white beans high in fiber?

Are white beans a good source of protein?

Yes, white beans are a good source of protein. A one-cup serving of canned white beans provides about 19.02 grams of protein. According to the Recommended Daily Allowance (RDA), the average adult female requires about 46 grams and the average adult male needs about 56 grams of protein per day. Thus, a serving of white beans can meet roughly one-third to over 40% of your daily requirement.

Are white beans high in carbs?

White beans do contain a significant amount of carbohydrates, but it doesn’t necessarily make them high-carb in the context of a balanced diet. Per one cup serving, canned white beans contain approximately 56 grams of carbohydrates, which is about 20% of the recommended daily intake for an average adult consuming a 2,000-calorie diet. However, the majority of these carbohydrates are complex, including dietary fiber, which aids in digestion and promotes satiety.

Are white beans high in potassium?

Yes, white beans are high in potassium. A one-cup serving offers about 1189 milligrams of potassium, which is nearly 25% of the recommended daily intake of 4700 milligrams for adults. Increased potassium intake is recommended for maintaining healthy blood pressure levels.

Are white beans low FODMAP?

In general, beans are often problematic for individuals following a Low FODMAP diet because they contain a type of carbohydrate that can cause digestive discomfort in some people. However, canned white beans may be lower in FODMAPs due to the canning process. This doesn’t necessarily make them low FODMAP, but they can be more tolerable. Rinsing canned beans before consuming them can further reduce their FODMAP content. It’s recommended that those following a low FODMAP diet should limit their serving size to approximately 1/4 cup. As always, individual tolerance varies, so it’s important to listen to your body. For more personalized advice, consult a healthcare professional or a dietitian.

Are white beans gluten-free?

Yes, canned white beans, like all legumes, are naturally gluten-free. However, it’s important to read labels or check with the manufacturer if you’re following a strict gluten-free diet, as they can sometimes be processed in facilities that also process gluten-containing grains which could lead to cross-contamination.

Are white beans high in iron?

Yes, canned white beans are a good source of iron. A one cup serving of canned white beans contains around 7.8 mg of iron, which is approximately 44% of the recommended daily value for adults, making them a good food to include in your diet if you’re trying to up your iron intake.

Are white beans keto?

No, white beans are typically not considered Keto-friendly. This is due to their carbohydrate content; a one-cup serving of white beans can contain around 50g of carbohydrates, which is above what most ketogenic diets allow, considering the daily allowance is typically below 50g of carbohydrates.

Are white beans high in fiber?

Yes, white beans are known for being rich in dietary fiber. A one-cup serving of canned white beans can provide roughly 13g of fiber, which is close to 50% of the recommended daily amount for adults. This makes white beans an excellent source of dietary fiber.