White beans (cooked, boiled, salted) nutrition facts
Per 1 cup · 179 g
of a 2,000 cal day
- Protein17g27% of calories
- Carbs45g71% of calories
- Fat0.6g2% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of White beans (cooked, boiled, salted) (1 cup, 179 g) has 249 calories, with 17 g of protein, 45 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (71% of calories). It is high in protein (35% DV), dietary fiber (40% DV) and folate (b9) (36% DV).
High in
20%+ of the daily value
- Protein35%
- Dietary fiber40%
- Folate (B9)36%
- Iron83%
- Potassium21%
- Magnesium27%
Good source of
10–19% of the daily value
- Vitamin E11%
- Thiamine18%
- Vitamin B613%
- Choline11%
- Calcium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (179 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 | 11% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 145 μg | 36% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 63 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 161 mg | 16% |
| Iron | 7 mg | 83% |
| Potassium | 1,004 mg | 21% |
| Magnesium | 113 mg | 27% |
| Phosphorus | 202 mg | 29% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 57% |
| Manganese | 1 mg | 49% |
| Selenium | 2 μg | 4% |
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 | 0.5 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 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 | 0.5 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
299 calWhite beans (canned)1 cup+50 cal
249 calWhite beans (cooked, boiled, unsalted)1 cupsame cal
673 calWhite beans (raw)1 cup+424 cal
110 calGreat Value Cannellini Beans½ cup−139 cal
110 calBush's Best Cannellini Beans, White Kidney Beans½ cup−139 cal
100 calGoya White Kidney Beans, Prime Premium½ cup−149 cal
Burning 249 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in White beans (cooked, boiled, salted)?
One serving of White beans (cooked, boiled, salted) (1 cup) has 249 calories, which works out to 139 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are White beans (cooked, boiled, salted) high in protein?
It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 27% 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 (cooked, boiled, salted) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 34 g of net carbs and 71% 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 (cooked, boiled, salted)?
433 mg per serving.
How much sugar is in White beans (cooked, boiled, salted)?
0.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
