White Beans (Generic) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 8.2GI LowStaple food

Macronutrients

Calories139 kcal 7% DV

Protein9.7 g 19% DV

Carbohydrates25 g 9% DV

Fat0.4 g 1% DV

Fiber6.3 g 22% DV

Total sugars0.3 g no %DV*

Sodium6.0 mg 0% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.02 mg 0%

Vitamin K2.0 µg 2%

Thiamin B10.17 mg 14%

Riboflavin B20.05 mg 4%

Niacin B30.14 mg 1%

Vitamin B60.1 mg 6%

Folate B9102 µg 26%

Vitamin B120.0 µg 0%

Calcium90 mg 7%

Iron3.7 mg 21%

Magnesium63 mg 15%

Phosphorus132 mg 11%

Potassium561 mg 12%

Zinc1.4 mg 13%

Selenium2.6 µg 5%

Common serving sizes

Serving	Weight
1 cup cooked	179 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Serum Iron — Iron supports hemoglobin and oxygen transport

See White Beans (Generic) in the Connections Explorer →

Best timing around exercise

Main meals, NOT pre-workout (fiber causes GI distress during exercise). Great post-workout protein source

More legumes

Soybeans Black Lentils (Beluga)Brown Lentils Edamame Green Lentils Red Lentils Tempeh Black Beans

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

Log White Beans and 4,994 more foods in the app.

Nutrisize Health totals every nutrient from what you actually eat, against targets for your age and sex — with serving-size math and regional names, offline and private.