Food · Legumes and Legume Products
White beans nutrition facts
A typical portion of white beans (1 cup; 179 g, cooked, boiled, without salt) has 250 calories and 17g of protein (USDA FoodData Central). USDA lists 10 descriptions of it: per 100 g they range from 114 calories (mature seeds, canned) to 333 (mature seeds, raw).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Beans, white, mature seeds, cooked, boiled, without salt, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 9.7g
- more than 52% of 8,218 USDA reference foods
- Calories per 100 g
- 139
- more than 39% of reference foods
- Sodium per 100 g
- 6mg
- more than 14% of reference foods
1 cup weighs 179 g in USDA's record for Beans, white, mature seeds, cooked, boiled, without salt (FDC 175203); across 10 records of white beans USDA weighs it at 179 to 262 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 70% carbohydrate, 2% fat and 27% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.5 mg in 1 cup (179 g), 57% of the Daily Value
- Manganese1.1 mg in 1 cup (179 g), 49% of the Daily Value
- Folate145 µg DFE in 1 cup (179 g), 36% of the Daily Value
- Magnesium113 mg in 1 cup (179 g), 27% of the Daily Value
- Zinc2.5 mg in 1 cup (179 g), 22% of the Daily Value
- Thiamin0.2 mg in 1 cup (179 g), 18% of the Daily Value
- Phosphorus202 mg in 1 cup (179 g), 16% of the Daily Value
- Choline63 mg in 1 cup (179 g), 11% of the Daily Value
- Vitamin E1.7 mg in 1 cup (179 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 175203), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of white beans USDA describes
Raw has the most calories per 100 g (333); the fewest: Canned (114)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Beans, white, mature seeds, cooked, boiled, without salt | 139 | 9.7 g | 0.4 g | 6 mg |
| Beans, white, mature seeds, raw | 333 | 23.4 g | 0.9 g | 16 mg |
| White beans, from canned, no added fat | 168 | 10.8 g | 0.6 g | 345 mg |
| White beans, from canned, fat added | 211 | 10.4 g | 6.1 g | 333 mg |
| White beans, from canned, reduced sodium | 211 | 10.4 g | 6.1 g | 251 mg |
| Beans, white, mature seeds, cooked, boiled, with salt | 139 | 9.7 g | 0.4 g | 242 mg |
| White beans, from dried, no added fat | 138 | 9.7 g | 0.4 g | 237 mg |
| White beans, NFSSame values: White beans, from dried, fat added | 188 | 9 g | 6.8 g | 221 mg |
| Beans, white, mature seeds, canned | 114 | 7.3 g | 0.3 g | 340 mg |
Every nutrient in this record (87)
The portion is 1 cup (179 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 17.4 g | 9.73 g | 35% |
| Total lipid (fat) | 0.63 g | 0.35 g | 1% |
| Carbohydrate, by difference | 44.9 g | 25.1 g | 16% |
| Ash | 3.13 g | 1.75 g | |
| Energy | 249 kcal | 139 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 113 g | 63.1 g | |
| Total Sugars | 0.61 g | 0.34 g | |
| Fiber, total dietary | 11.3 g | 6.30 g | 40% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.16 g | 0.091 g | 1% |
| Fatty acids, total monounsaturated | 0.055 g | 0.031 g | |
| Fatty acids, total polyunsaturated | 0.27 g | 0.15 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 161 mg | 90.0 mg | 12% |
| Iron, Fe | 6.62 mg | 3.70 mg | 37% |
| Magnesium, Mg | 113 mg | 63.0 mg | 27% |
| Phosphorus, P | 202 mg | 113 mg | 16% |
| Potassium, K | 1,004 mg | 561 mg | 21% |
| Sodium, Na | 10.7 mg | 6.00 mg | 0% |
| Zinc, Zn | 2.47 mg | 1.38 mg | 22% |
| Copper, Cu | 0.51 mg | 0.29 mg | 57% |
| Manganese, Mn | 1.14 mg | 0.64 mg | 49% |
| Selenium, Se | 2.33 µg | 1.30 µg | 4% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 1.68 mg | 0.94 mg | 11% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.21 mg | 0.12 mg | 18% |
| Riboflavin | 0.082 mg | 0.046 mg | 6% |
| Niacin | 0.25 mg | 0.14 mg | 2% |
| Pantothenic acid | 0.41 mg | 0.23 mg | |
| Vitamin B-6 | 0.17 mg | 0.093 mg | 10% |
| Folate, total | 145 µg | 81.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 62.8 mg | 35.1 mg | 11% |
| Vitamin K (phylloquinone) | 6.26 µg | 3.50 µg | 5% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 145 µg | 81.0 µg | |
| Folate, DFE | 145 µg | 81.0 µg | 36% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.21 g | 0.12 g | |
| Threonine | 0.73 g | 0.41 g | |
| Isoleucine | 0.77 g | 0.43 g | |
| Leucine | 1.39 g | 0.78 g | |
| Lysine | 1.20 g | 0.67 g | |
| Methionine | 0.26 g | 0.15 g | |
| Cystine | 0.19 g | 0.11 g | |
| Phenylalanine | 0.94 g | 0.53 g | |
| Tyrosine | 0.49 g | 0.27 g | |
| Valine | 0.91 g | 0.51 g | |
| Arginine | 1.08 g | 0.60 g | |
| Histidine | 0.49 g | 0.27 g | |
| Alanine | 0.73 g | 0.41 g | |
| Aspartic acid | 2.11 g | 1.18 g | |
| Glutamic acid | 2.65 g | 1.48 g | |
| Glycine | 0.68 g | 0.38 g | |
| Proline | 0.74 g | 0.41 g | |
| Serine | 0.95 g | 0.53 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.15 g | 0.085 g | |
| SFA 18:0 | 0.0089 g | 0.0050 g | |
| MUFA 18:1 | 0.055 g | 0.031 g | |
| PUFA 18:2 | 0.15 g | 0.083 g | |
| PUFA 18:3 | 0.12 g | 0.069 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 175203: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in white beans?
250 in 1 cup (179 g) of cooked, boiled, without salt; 114 to 333 per 100 g across USDA's descriptions.
How much protein is in white beans?
17g in 1 cup; 9.7 g per 100 g.
How much sodium is in white beans?
10mg in 1 cup; 6 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov