Calories in White Beans: Per 100 g, Per Serving & Nutrition Facts
333 kcal (1,393 kJ) per 100 g · P/F/C 23/0.9/60 g
Serving (60 g) — 200 kcal (836 kJ) · Nutri-Score A
Figures are for: White beans, dry
Per 100 g: sugar: low saturated fat: low salt: low fiber: high
Are white beans healthy?
Yes. On their nutrient profile, white beans are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 9.1 g per serving — 36% of the 25 g a day the WHO recommends.
- All green on the traffic light: 2.1 g sugar, 0 g salt and 0.2 g saturated fat per 100 g.
A typical serving is 60 g: 200 kcal, 14 g protein, 0.5 g fat and 36 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
White beans are rich in plant protein and fiber. These figures are for dry beans; once boiled they absorb water and have about 2.5 times fewer calories per 100 g.
How many calories in white beans: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 60 g |
|---|---|---|
| Calories | 333 kcal | 200 kcal |
| Energy (kilojoules) | 1,393 kJ | 836 kJ |
| Protein | 23 g | 14 g |
| Fat | 0.9 g | 0.5 g |
| incl. saturated | 0.2 g | 0.1 g |
| Total carbohydrates | 60 g | 36 g |
| incl. sugars | 2.1 g | 1.3 g |
| incl. fiber | 15 g | 9.1 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 175202, “Beans, white, mature seeds, raw” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 33%fat 3%carbs 64%
Vitamins and minerals in white beans
Per 100 g, the standouts are copper — 0.98 mg, 109% of the Daily Value (#1 of 21 in our grains, beans & sides section); folate — 388 mcg, 97% of the Daily Value (#2 of 21 in our grains, beans & sides section); manganese — 1.8 mg, 78% of the Daily Value (#1 of 21 in our grains, beans & sides section).
| Nutrient | Per 100 g | Serving: 60 g | % DV |
|---|---|---|---|
| Vitamin K | 5.6 mcg | 3.4 mcg | 3% |
| Thiamin (B1) | 0.44 mg | 0.26 mg | 22% |
| Riboflavin (B2) | 0.15 mg | 0.09 mg | 7% |
| Niacin (B3) | 0.48 mg | 0.29 mg | 2% |
| Vitamin B6 | 0.32 mg | 0.19 mg | 11% |
| Folate (B9) | 388 mcg | 233 mcg | 58% |
| Potassium | 1,800 mg | 1,080 mg | 23% |
| Calcium | 240 mg | 144 mg | 11% |
| Magnesium | 190 mg | 114 mg | 27% |
| Phosphorus | 301 mg | 181 mg | 14% |
| Iron | 10 mg | 6.2 mg | 35% |
| Zinc | 3.7 mg | 2.2 mg | 20% |
| Copper | 0.98 mg | 0.59 mg | 66% |
| Manganese | 1.8 mg | 1.1 mg | 47% |
| Selenium | 13 mcg | 7.7 mcg | 14% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Beans, white, mature seeds, raw” (FDC ID 175202, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
White Beans calories by weight, 20–150 g
30 g of white beans has 100 calories and 50 g has 167. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 67 | 4.7 / 0.2 / 12 | 3 |
| 30 g | 100 | 7 / 0.3 / 18 | 4.6 |
| 50 g | 167 | 12 / 0.5 / 30 | 7.6 |
| 60 g — typical serving | 200 | 14 / 0.5 / 36 | 9.1 |
| 100 g | 333 | 23 / 0.9 / 60 | 15 |
| 150 g | 500 | 35 / 1.4 / 90 | 23 |
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White Beans: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Baked beans in tomato sauce | 80 | 4.7 / 0.4 / 17 |
| Red kidney beans, boiled | 120 | 8.7 / 0.5 / 23 |
| Black beans, boiled | 132 | 8.9 / 0.5 / 24 |
| White beans, boiled | 135 | 9.7 / 0.4 / 25 |
| Pinto beans, boiled | 143 | 9 / 0.7 / 26 |
| Dry beans | 298 | 21 / 2 / 59 |
| White beans, dry | 333 | 23 / 0.9 / 60 |
White Beans: more nutrition highlights
A 60 g serving provides 14 g of protein — about 25% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
How much movement is one serving?
A 60 g serving is 200 kcal — roughly 65 min of easy walking or 25 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for white beans
No need to swap: white beans already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2.1 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
White Beans vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pasta | 135 | 5 / 0.6 / 28 |
| Jasmine Rice | 143 | 2.4 / 0.8 / 32 |
| Tempeh | 157 | 16 / 4.7 / 14 |
| Chickpeas | 164 | 8.9 / 2.6 / 27 |
| Mac and Cheese | 190 | 8 / 8 / 22 |
| White Beans | 333 | 23 / 0.9 / 60 |
| Cornstarch | 381 | 0.3 / 0.1 / 91 |
FAQ
How many calories are in 100 g of white beans?
100 g of white beans has 333 calories, with 23 g protein, 0.9 g fat and 60 g carbohydrates (15 g fiber).
How many calories are in a serving of white beans?
A 60 g serving has 200 calories: 14 g protein, 0.5 g fat and 36 g carbs.
What are the macros of white beans?
Per 100 g: 23 g protein, 60 g carbs and 0.9 g fat. By calories that's about 33% protein, 64% carbs and 3% fat.
How long do you have to walk to burn a serving of white beans?
About 65 min of easy walking or 25 min of cycling for a 70 kg (154 lb) person — that's the 200 calories in a 60 g serving.
What vitamins and minerals are in white beans?
Per 100 g, white beans are richest in copper (0.98 mg, 109% DV), folate (388 mcg, 97% DV), manganese (1.8 mg, 78% DV) — from USDA FoodData Central record 175202.
How much fiber is in white beans?
100 g of white beans has 15 g of fiber; a 60 g serving has 9.1 g — 36% of the 25 g a day the WHO recommends.
How do the calories in white beans change with the type and cooking method?
Per 100 g it ranges from 80 kcal (baked beans in tomato sauce) to 333 kcal (white beans, dry).
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