If you are looking for a nutritious and filling source of protein, look no further than cooked dry white beans. With 198 calories per 100 grams, they are a great addition to any diet.

In addition to being high in protein, white beans provide a range of important nutrients. One serving (100 grams) of cooked white beans contains approximately 20 grams of carbohydrates, 8 grams of fiber, and minimal fat. They also contain vitamins and minerals like iron, calcium, and folate.

In this article, we'll explore the nutritional benefits of white beans, as well as some creative recipe ideas for incorporating them into your meals.

Calories in White Beans - How much do they contain?

As mentioned, 100 grams of cooked dry white beans contain approximately 198 calories. This may vary slightly depending on the specific variety of bean and how they are prepared. If you are counting calories, it's important to measure your portions carefully to ensure you are staying within your recommended daily intake.

Nutrition Facts of Cooked White Beans

White beans are a nutrient-dense food, meaning they provide a lot of nutrition for relatively few calories. In addition to protein, they are a great source of fiber, complex carbohydrates, and important vitamins and minerals. Some notable nutrients found in cooked white beans include calcium, iron, potassium, and folate. They are also relatively low in fat and sodium.

White Beans' Macronutrient Content

In addition to their protein content, cooked white beans are a great source of complex carbohydrates and dietary fiber. Per 100 grams, white beans contain approximately 63 grams of carbohydrates and 8 grams of fiber. They also contain minimal fat, with less than 1 gram per serving.

White Beans' Micronutrient Content

White beans are a rich source of several important micronutrients, including iron, calcium, and folate. Iron is essential for healthy blood cells and energy production, while calcium is important for strong bones and teeth. Folate, or vitamin B9, plays a crucial role in cell growth and development.

Health Benefits of White Beans

Consuming white beans as part of a balanced diet can have a range of health benefits. Their high protein and fiber content can help promote feelings of fullness and aid in weight management. They have also been linked to improved blood sugar control and reduced risk of heart disease and certain types of cancer.

White Beans vs Other Beans

While all beans are nutritious, white beans stand out for their high protein content and rich micronutrient profile. Compared to other popular varieties like black beans or kidney beans, white beans contain more calcium and folate. They also have a milder flavor that makes them a versatile addition to a wide range of recipes.

Cooking Tips and Recipe Ideas with White Beans

White beans can be used in a variety of dishes, from soups and stews to salads and dips. They can also be mashed or pureed to create a creamy texture in dishes like hummus or bean dips. When cooking with white beans, it's important to season them well and avoid overcooking, as they can become mushy if cooked for too long.

How to Store Cooked White Beans

If you have leftover cooked white beans, you can store them in an airtight container in the refrigerator for up to 4-5 days. You can also freeze cooked white beans for later use. Simply store them in a freezer-safe container or bag and thaw them in the refrigerator overnight before using.

Varieties of White Beans

There are several varieties of white beans, each with their own unique flavor and texture. Some popular varieties include cannellini beans, Great Northern beans, and navy beans. Cannellini beans are larger and creamier, while Great Northern beans are smaller and softer in texture.

White Beans as a Vegan Protein Source

One of the main benefits of white beans is their high protein content, making them a great vegetarian or vegan protein source. They can be used in a variety of recipes as a meat substitute, from bean burgers to vegetarian chili.