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Food

Beans, White

Foods / Beans, White

About This Food

Description

White beans come in many forms and names but carry similar nutritional benefits and can often be interchangeable in recipes. Navy beans, Cannellini beans, and Great Northern beans are the most popular forms of white beans. They are a great source of fiber and protein, as well as folate, potassium, calcium and iron.

One major benefit white beans have over other beans is that they are one of the best plant sources of phosphatidylserine, a nutrient that supports brain functions by improving cell communications. This is vital for concentration and memory, and may be a resource to lower stress levels.  

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Fiber
  • Iron
  • Magnesium
  • Potassium
  • Protein
  • Folate
  • Copper
  • Phosphorous
  • Manganese
Good Source of
  • Calcium
  • Zinc
  • VitaminB6
  • Thiamin
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)beans

Chart Icon. View Calorie Breakdown

Calories: 299

Omega-6 / Omega-3 ratio: 1 : 1

Macronutrients
Amount
Total Fat
0.76 g
Saturated Fat
0.2 g
Monounsaturated Fat
0.07 g
Polyunsaturated Fat
0.33 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
149 g
ALA
149 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
55.54 g
Net Carbohydrate
42.96 g
Sugars
0.76 g
Fiber
12.58 g
Protein
19.02 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
0 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
2.07 IU
7%
Vitamin B6
0.2 mg
10%
Vitamin B12
0 mcg
0%
Vitamin K
7.6 mg
10%
Folate
170.3 mcg
43%
Niacin
0.3 mg
2%
Riboflavin
0.1 mg
6%
Thiamin
0.25 mg
17%
Choline
0 mg
0%
Minerals
Calcium
191.26 mg
19%
Copper
0.61 mg
30%
Iron
7.83 mg
44%
Magnesium
133.62 mg
33%
Manganese
1.35 mg
68%
Phosphorous
238.42 mg
24%
Potassium
1189.48 mg
34%
Selenium
4.19 mcg
6%
Sodium
13.1 mg
1%
Zinc
2.93 mg
20%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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