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cannellini beans.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

fagiolicannelliniwhite kidney beanswhite beanssafed rajmafazolia

Recipes with cannellini beans + Add to pantry

SERVING

CALORIES

139

PROTEIN

9.7g

CARBS

25.1g

FAT

0.50g

FIBER

6.3g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories139kcal—

Protein9.7g19%

Carbohydrates25.1g9%

Fiber6.3g23%

Sugar0.30g1%

Total fat0.50g1%

Saturated fat0.10g1%

Trans fat0g—

Cholesterol0mg0%

Water63g—

MINERALS

Sodium5.0mg0%

Potassium403mg9%

Calcium62mg5%

Iron3.7mg21%

Magnesium63mg15%

Phosphorus141mg11%

Zinc1.4mg13%

Copper0.20mg22%

Manganese0.50mg22%

Selenium1.2µg2%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.01mg0%

Vitamin K0.50µg0%

Thiamin (B1)0.20mg17%

Riboflavin (B2)0.06mg5%

Niacin (B3)0.50mg3%

Pantothenic acid (B5)0.20mg4%

Vitamin B60.10mg6%

Folate (B9)102µg26%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup177g

1 tablespoon11.1g

1 teaspoon3.7g

1 oz28.4g

1 lb453.6g

1 ml0.7g

1 liter737.5g

1 piece1g

HEALTH BENEFITS

Why eat it.

✓Excellent source of dietary fiber, which supports digestive health and promotes satiety.
✓Rich in plant-based protein, essential for muscle maintenance and repair.
✓High in folate, a B-vitamin crucial for DNA synthesis and cell growth.
✓Provides complex carbohydrates with a low glycemic index, helping to stabilize blood sugar levels.
✓Good source of essential minerals like iron, magnesium, and potassium, which support energy production and heart health.

COOKING TIPS

In the kitchen.

1For dried beans, soak overnight in water to reduce cooking time and improve digestibility. Discard the soaking water before cooking.
2To achieve a creamy texture, cook beans until very tender. They are ideal for pureeing into dips like white bean hummus or for thickening soups and stews.
3Wait to add salt or acidic ingredients like tomatoes or vinegar until the beans are fully cooked, as they can prevent the beans from becoming tender.
4Rinse canned beans thoroughly under cold water to remove excess sodium and the metallic taste from the canning liquid.

STORAGE

Keep it fresh.

Store dried cannellini beans in an airtight container in a cool, dark, and dry place for up to one year.
Once cooked, store beans in an airtight container in the refrigerator for 3-5 days or freeze for up to 6 months.

FAQ

Frequently asked questions.

Are cannellini beans healthy?

Yes, cannellini beans are highly nutritious, providing 139 calories and 9.7g of protein per 100g. They are an excellent source of dietary fiber for digestion, folate for cell growth, and essential minerals like iron and magnesium for heart health.

How much protein is in cannellini beans?

Cannellini beans contain approximately 9.7g of plant-based protein per 100g. This makes them an excellent meat alternative for vegetarians and vegans looking to support muscle maintenance and repair.

Are cannellini beans good for weight loss?

Yes, they are beneficial for weight management because they are high in fiber and protein. These nutrients promote satiety, helping you feel full for longer periods and reducing the likelihood of overeating.

Are cannellini beans gluten-free and vegan?

Yes, cannellini beans are naturally gluten-free and vegan. They are a versatile staple for those with celiac disease or those following a strictly plant-based diet.

Are cannellini beans keto-friendly?

No, cannellini beans are generally not considered keto-friendly as they contain 25.1g of carbohydrates per 100g. While they have a low glycemic index, the carb content is too high for most strict ketogenic diets.

What do cannellini beans taste like?

Cannellini beans have a mild, slightly nutty flavor and a very creamy, silky texture when cooked. Their subtle taste allows them to absorb the flavors of the herbs and spices they are cooked with.

How do you cook dried cannellini beans?

Soak dried beans overnight in water, then drain and rinse. Place them in a pot with fresh water, bring to a boil, and simmer for 60 to 90 minutes until tender. Avoid adding salt until the end to prevent the skins from becoming tough.

What is a good substitute for cannellini beans?

Great Northern beans or Navy beans are the best substitutes as they share a similar white color and creamy texture. Chickpeas can also be used in salads or stews, though they have a firmer bite.

How do you store leftover cannellini beans?

Cooked cannellini beans should be stored in an airtight container in the refrigerator for 3 to 5 days. For longer storage, they can be frozen for up to 6 months; just ensure they are completely cooled and drained before freezing.

Do I need to rinse canned cannellini beans?

Yes, it is highly recommended to drain and rinse canned beans. This process removes excess sodium used in the canning process and helps wash away the complex sugars that can cause digestive gas.

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