White beans (canned) nutrition facts
Per 1 cup · 262 g
of a 2,000 cal day
- Protein19g25% of calories
- Carbs56g73% of calories
- Fat0.8g2% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of White beans (canned) (1 cup, 262 g) has 299 calories, with 19 g of protein, 56 g of carbohydrates and 0.8 g of fat. Most of its energy comes from carbs (73% of calories). It is high in protein (38% DV), dietary fiber (45% DV) and thiamine (21% DV).
High in
20%+ of the daily value
- Protein38%
- Dietary fiber45%
- Thiamine21%
- Folate (B9)43%
- Iron98%
- Potassium25%
Good source of
10–19% of the daily value
- Vitamin E14%
- Vitamin B615%
- Pantothenic acid10%
- Calcium19%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (262 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 170 μg | 43% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 191 mg | 19% |
| Iron | 8 mg | 98% |
| Potassium | 1,189 mg | 25% |
| Magnesium | 134 mg | 32% |
| Phosphorus | 238 mg | 34% |
| Zinc | 3 mg | 27% |
| Copper | 1 mg | 68% |
| Manganese | 1 mg | 59% |
| Selenium | 4 μg | 8% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0 μg | — |
| Cystine | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
249 calWhite beans (cooked, boiled, unsalted)1 cup−50 cal
673 calWhite beans (raw)1 cup+374 cal
110 calGreat Value Cannellini Beans½ cup−189 cal
110 calBush's Best Cannellini Beans, White Kidney Beans½ cup−189 cal
100 calGoya White Kidney Beans, Prime Premium½ cup−199 cal
110 calBush's Best White Chili Beans, Great Northern Beans, Mild Chili Sauce½ cup−189 cal
Burning 299 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in White beans (canned)?
One serving of White beans (canned) (1 cup) has 299 calories, which works out to 114 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are White beans (canned) high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are White beans (canned) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 43 g of net carbs and 73% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White beans (canned)?
13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in White beans (canned)?
0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
