White Beans

White Bean Facts:

Nutrition Facts
Serving Size 1 Cup - Cooked
Servings Per Container 1

Amount Per Serving
Calories 254 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 4mg 0%
Total Carbohydrate 46g 15%
Dietary Fiber 19g 76%
Sugars 0g
Protein 16g

Vitamin A 0%
Vitamin C 0%
Calcium 13%
Iron 28%
Thiamin 28%
Riboflavin 6%
Niacin 2%
Vitamin B6 11%
Folate 61%
Pantothenic Acid 4%
Magnesium 30%
Phosphorus 30%
Potassium 24%
Zinc 13%
Copper 13%
Manganese 46%
Selenium 3%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

PQ (Protein Quality) x PDCAAS (Protein Digestibility Corrected Amino Acid Score) - 73



Additional Contents


Potential Health Benefits

  • powerful anti-cancer properties
  • powerful cardiovascular disease protection
  • powerful digestive health boost
  • powerful cholesterol management
  • lower heart attack risk
  • blood sugar management
  • promote weight-loss
  • energy boost
  • antioxidant


Potential Athletic Benefits

  • Great source of complex carbohydrates with a slow release of glucose into the bloodstream for an extended endurance threshold.
  • Great source of iron (common athletic deficiency) for an increase in energy levels.
  • Great source of essential minerals to fill in nutrient gaps to increase overall athletic performance.
  • Protect long-term health from excessive athletic demands.

Glycemic Index Rank

31 out of 100

Low Glycemic less than 55

Food Sensitivity Rank

>1 to 1 ratio

Low-Medium for Fructose Sensitivity more than 1 (fructose to glucose ratio)

White beans or better known as navy beans, are a profound source of complex carbohydrates, protein, phyto-nutrients, vitamins, and minerals. They were heavily used by the U.S. Navy in the 19th century (hence where the name came from) for a quick resource of virtually complete nutrition. White beans can be eaten regularly (unless you react negatively to them) and can help boost most anyone's overall health status.

Ancient Traditional Stone Soup
Add to Meal Plan:
This recipe has been added to your Meal Plan
Mashed White Bean Tacos
Add to Meal Plan:
This recipe has been added to your Meal Plan
Protein Packed White Bean Hummus Dip
Add to Meal Plan:
This recipe has been added to your Meal Plan


is a natural organic polyphenol molecule that is found in some species of plants. Its health benefits to the body may include free radical protection, diabetes protection, cancer protection, and UV exposure protection.
Act on it!


Sources include: USDA

***All-Body Fitness takes no responsibility for the accuracy of the information provided above. Please contact a medical doctor or a registered dietitian for nutrition advice.



-2280Days -23Hours -37Minutes -3Seconds