White Beans (Cannellini, Cooked) Calories & Nutrition Facts
Creamy Italian beans high in protein, fiber, and iron, commonly used in soups and salads.
Quick answer
How many calories are in White Beans (Cannellini, Cooked)?
White Beans (Cannellini, Cooked) has 139 calories per 100g. A 1/2 cup cooked (130g) has about 181 calories. It is a moderate-calorie food, with most calories coming from carbs.
Source review
White Beans Source Review: Cooked Cannellini Portions and Duplicate Canonical
Reviewed May 17, 2026. This page is the canonical white beans entry for cooked cannellini-style white beans; the singular white-bean URL points here to reduce duplicate nutrition pages.
- Cooked or drained weight is the useful tracking unit; dry beans absorb water and should not be compared gram-for-gram with cooked beans.
- Canned beans can add sodium, while drained and rinsed beans, dry-cooked beans, soups, and restaurant dishes can differ by recipe.
- The 1/2-cup and 1-cup presets match how people usually eat beans better than a 100g-only answer.
- USDA FoodData Central search data and FDA label references support the nutrition basis and serving-size context.
Practical Portion Guide for White Beans (Cannellini, Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1/2 cup cooked (130g) | 181 kcal | 12.6g | 32.6g | 24.4g | 0.7g |
| 1 cup cooked (260g) | 361 kcal | 25.2g | 65.3g | 48.9g | 1.3g |
| 3/4 cup bowl portion (195g) | 271 kcal | 18.9g | 48.9g | 36.7g | 1.0g |
| 100g reference | 139 kcal | 9.7g | 25.1g | 18.8g | 0.5g |
Track cooked or drained weight. Dry beans absorb water, and canned beans can add sodium unless drained and rinsed.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 31 (Low)
How White Beans (Cannellini, Cooked) Fits Into a Diet
Cooked white beans work well when you want plant protein, fiber, potassium, and slow-digesting carbohydrates in soups, salads, bowls, or pasta dishes.
Pair white beans with rice, pasta, potatoes, greens, tuna, chicken, eggs, tomato sauce, or vegetables depending on the meal target.
Cannellini, navy, great northern, canned, dry-cooked, refried, and restaurant white bean dishes can differ in sodium, oil, and final calories.
Plan Around White Beans (Cannellini, Cooked)
Compare White Beans (Cannellini, Cooked) With Similar Legumes
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| White Beans (Cannellini, Cooked) | 139 kcal | 9.7g | 25.1g | 0.5g | 6.3g |
| Chickpeas (Cooked) | 164 kcal | 8.9g | 27g | 2.6g | 7.6g |
| Lentils (Cooked) | 116 kcal | 9g | 20g | 0.4g | 7.9g |
| Black Beans (Cooked) | 132 kcal | 8.9g | 24g | 0.5g | 8.7g |
| Kidney Beans (Cooked) | 127 kcal | 8.7g | 23g | 0.5g | 6.4g |
| Soybeans (Cooked) | 173 kcal | 17g | 10g | 9g | 6g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for White Beans (Cannellini, Cooked): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in White Beans (Cannellini, Cooked)?
White Beans (Cannellini, Cooked) contains 139 calories per 100g serving. This includes 39 calories from protein, 100 calories from carbohydrates, and 5 calories from fat.
Is White Beans (Cannellini, Cooked) good for weight loss?
White Beans (Cannellini, Cooked) can be part of a weight loss diet with 139 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in White Beans (Cannellini, Cooked)?
White Beans (Cannellini, Cooked) contains 9.7g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for White Beans (Cannellini, Cooked)?
Track White Beans (Cannellini, Cooked) by grams when precision matters. A practical starting point is 1/2 cup cooked (130g), which is about 181 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is White Beans (Cannellini, Cooked) keto-friendly?
White Beans (Cannellini, Cooked) is not ideal for strict keto diets due to its 25.1g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is White Beans (Cannellini, Cooked) good for diabetics?
White Beans (Cannellini, Cooked) is generally suitable for people with diabetes with a glycemic index of 31. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in White Beans (Cannellini, Cooked)?
White Beans (Cannellini, Cooked) is a good source of vitamins B9, B1, B6 and minerals including Iron, Magnesium, Potassium, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for White Beans (Cannellini, Cooked)?
Calorique standardizes White Beans (Cannellini, Cooked) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Chickpeas (Cooked)
164 cal · 8.9g protein per 100g
Lentils (Cooked)
116 cal · 9g protein per 100g
Black Beans (Cooked)
132 cal · 8.9g protein per 100g
Kidney Beans (Cooked)
127 cal · 8.7g protein per 100g
Soybeans (Cooked)
173 cal · 17g protein per 100g
Navy Beans (Cooked)
140 cal · 8.2g protein per 100g
Pinto Beans (Cooked)
143 cal · 9g protein per 100g
Green Peas (Fresh)
81 cal · 5.4g protein per 100g