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.
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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.
% Daily Value: 1/2 cup cooked (130g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 175203 (Beans, white, mature seeds, cooked, boiled, without salt); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1/2 cup cooked (130g) | % DV |
|---|---|---|---|---|
| Protein | 9.7g | 19% | 12.6g | 25% |
| Dietary fiber | 6.3g | 23% | 8.2g | 29% |
| Total carbohydrate | 25.1g | 9% | 32.6g | 12% |
| Total fat | 0.5g | 1% | 0.7g | 1% |
| Sodium | 6mg | 0% | 8mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 561mg | 12% | 729mg | 16% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 175203.
Where White Beans (Cannellini, Cooked) Ranks (USDA Comparisons)
White Beans (Cannellini, Cooked) appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Highest-Protein Legumes per 100 g (USDA Ranked)
Soybeans, lupini, edamame, lentils and 15 beans ranked by protein per 100 g, per cup and per 100 calories.
High-Fiber Foods Ranked per 100 g and per Serving
Which foods actually deliver fiber in a real serving, with % of the 28 g Daily Value.
Calories in Beans: 20 Varieties, Cooked vs Dry
USDA cooked and dry values side by side, with calories per cooked cup and why dry weight triples the number.
Best Foods for Potassium per 100 g (USDA)
Potassium in mg per 100 g and per household serving against the 4,700 mg Daily Value.
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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for White Beans (Cannellini, Cooked): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is White Beans (Cannellini, Cooked) high in protein?
White Beans (Cannellini, Cooked) has 9.7g protein per 100g, which is 19% of the 50g FDA Daily Value. 1/2 cup cooked (130g) supplies about 12.6g, or 25% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
Is White Beans (Cannellini, Cooked) a good source of potassium?
USDA FoodData Central lists 561mg potassium per 100g for Beans, white, mature seeds, cooked, boiled, without salt (FDC ID 175203), which is 12% of the 4,700mg Daily Value. 1/2 cup cooked (130g) provides about 729mg, or 16% DV.
How many calories are in White Beans (Cannellini, Cooked)?
White Beans (Cannellini, Cooked) contains 139 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 39 calories from protein, 100 calories from carbohydrates, and 5 calories from fat; these estimates may not add up exactly to the listed total.
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) may fit a diabetes meal plan with a listed glycemic index of 31, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in White Beans (Cannellini, Cooked)?
Calorique's food profile lists vitamins B9, B1, B6 and minerals including Iron, Magnesium, Potassium, Phosphorus for White Beans (Cannellini, Cooked). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
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 September 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