If you're looking for a healthy and filling meal option, you might want to consider adding white beans to your diet. At 249 calories per cup (mature seeds, with salt, cooked, boiled), white beans pack a lot of nutrients into a small serving size.

In addition to their calorie count, 1 cup of white beans contains 17 grams of protein, 46 grams of carbohydrates, and just 1 gram of fat. They also provide 13 grams of fiber, making them a great option for those looking to increase their fiber intake. In terms of vitamins, white beans contain notable amounts of vitamin K, folate, and thiamin.

In this article, we'll explore the nutritional benefits of white beans, as well as some ways to prepare and cook them for a delicious meal option.

Calories in 1 Cup of White Beans

As previously mentioned, 1 cup of white beans contains 249 calories. While this may seem like a lot compared to other low-calorie foods, white beans are actually quite filling and can help you feel satisfied for longer periods of time.

Protein Content in 1 Cup of White Beans

White beans are a great source of protein, with 1 cup providing 17 grams. Protein is an essential nutrient for building and repairing tissues in the body, making white beans a great option for vegetarians and vegans.

Carbohydrate Content in 1 Cup of White Beans

1 cup of white beans contains 46 grams of carbohydrates, making them a good option for those looking to increase their carb intake. Carbohydrates are an important source of energy for the body, and can be especially beneficial for athletes and active individuals.

Fat Content in 1 Cup of White Beans

White beans are a low-fat food option, with just 1 gram of fat per cup. While some fats are important for a healthy diet, it's also important to limit the amount of saturated and trans fats in your diet, making white beans a good choice.

Fiber Content in 1 Cup of White Beans

One of the standout nutritional benefits of white beans is their high fiber content, with 1 cup containing 13 grams of fiber. Fiber is important for digestion and can help you feel fuller for longer periods of time, making it a valuable addition to any diet.

Vitamin Content in 1 Cup of White Beans

In addition to their macronutrient content, white beans also contain important vitamins and minerals. 1 cup of white beans provides notable amounts of vitamin K, folate, thiamin, and magnesium.

Mineral Content in 1 Cup of White Beans

White beans are also a good source of minerals, including iron, phosphorus, and potassium. Iron is important for producing red blood cells, while phosphorus and potassium are essential for healthy bones and muscle function.

Health Benefits of White Beans

Due to their impressive nutrient profile, white beans offer a variety of health benefits. In addition to their high fiber content, white beans have been linked to improved heart health and may help lower cholesterol levels. White beans may also be beneficial for blood sugar control, making them a great option for those with diabetes or at risk for diabetes.

Ways to Prepare White Beans

White beans are a versatile ingredient that can be cooked and prepared in a variety of ways. They can be added to soups and stews for a protein-packed meal, or used in dips and spreads as a healthy snack option. They can also be roasted or sautéed as a flavorful side dish.

Tips for Cooking White Beans

When cooking white beans, it's important to soak them beforehand to help reduce cooking time and improve texture. You can soak them overnight in water, or use a quick soak method by boiling them for 2-3 minutes and then allowing them to soak for 1 hour. Additionally, adding salt to the cooking water can help improve the flavor of the beans.