How many calories are in one cup of white beans?

White beans have 299 calories per cup or 114 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one cup of white beans?

An excellent source of protein, a single cup of White Beans contains 38% of recommended daily values or 19 grams of protein. However, the protein in white beans is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in white beans?

White beans are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, potassium and folate. It also contains significant amounts of magnesium, thiamin and Vitamin B6.

Does white beans contain omega 3 fatty acids?

White beans are a source of healthy omega-3 fatty acids, containing a total of 0.15 grams for every cup. It contains significant amounts of alpha linoleic acid.

Vegan Food with Nutrition Similar to White Beans

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Summary
Similar nuts
Similar plants

White Beans source

Similar to White Beans

A nutrient dense legume, white beans are an excellent source of dietary fiber, calcium and potassium. It is also a good source of iron. One cup of white beans contains about 299 calories.

Many foods are similar nutritionally to white beans, including coconut cream, lima beans, alfalfa sprouts and pinto beans.

Unsurprisingly, the nutritional profile of black beans is almost identical to white beans.

We compared the key nutrients in white beans (iron, dietary fiber, calcium and potassium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Coconut Cream, Black Beans, Pinto Beans, Soy Flour, Kidney Beans, Chickpeas, Hazelnut, Quinoa, Lentils, Almonds, Walnut, Wild Rice, Granola, Peanut Flour, Peanuts

plants and vegetables: Lima Beans, Alfalfa Sprouts, Bean Sprouts, Yellow Corn, Dijon Mustard

The details of the top vegan 20 foods most nutritionally similar to white beans are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to white beans. Coconut cream, black beans, pinto beans, soy flour and kidney beans are all high in iron, dietary fiber, calcium and or potassium.

Coconut Cream

Similarity: > 95%

Coconut cream is also high in dietary fiber, iron and potassium. Also, coconut cream contains more Vitamin C than white beans.

For 100 grams of white beans and coconut cream:

White Beans (3/8 cup)		Coconut Cream (7 tbsps)
3	iron (MG)	2.3
4.8	dietary fiber (G)	2.2
73	calcium (MG)	11
454	potassium (MG)	325

However, white beans does contain more protein, Vitamin E, calcium, riboflavin and folate than coconut cream by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	330
0.29	sugar (G)	0
7.3	protein (G)	3.6
0.07	saturated fat (G)	31
0	Vitamin C (MG)	2.8
0.79	Vitamin E (MG)	0
0.1	thiamin (MG)	0.03
0.04	riboflavin (MG)	0
0.11	niacin (MG)	0.89
0.19	pantothenic acid (MG)	0.26
0.08	Vitamin B6 (MG)	0.05
65	folate (UG)	23

0.985 | 0.985 | 2.56 Complete Comparison:
Coconut Cream vs. White Beans

Black Beans

Similarity: > 95%

Black beans are also high in dietary fiber and potassium. Also, black beans contains more Vitamin C and riboflavin than white beans.

For 100 grams of white beans and black beans:

White Beans (3/8 cup)		Black Beans (about 3/8 cup)
3	iron (MG)	1.9
4.8	dietary fiber (G)	6.9
73	calcium (MG)	35
454	potassium (MG)	308

However, white beans does contain more calcium and iron than black beans by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	91
0.29	sugar (G)	0.23
7.3	protein (G)	6
0.07	saturated fat (G)	0.08
0	Vitamin C (MG)	2.7
0.79	Vitamin E (MG)	0.62
0.1	thiamin (MG)	0.14
0.04	riboflavin (MG)	0.12
0.11	niacin (MG)	0.62
0.19	pantothenic acid (MG)	0.18
0.08	Vitamin B6 (MG)	0.06
65	folate (UG)	61

0.981 | 0.981 | 1.89 Complete Comparison:
Black Beans vs. White Beans

Pinto Beans

Similarity: > 95%

Pinto beans are also high in dietary fiber, calcium and potassium.

For 100 grams of white beans and pinto beans:

White Beans (3/8 cup)		Pinto Beans (3/8 can)
3	iron (MG)	1.3
4.8	dietary fiber (G)	5.5
73	calcium (MG)	63
454	potassium (MG)	274

However, white beans does contain more Vitamin E, iron, pantothenic acid, Vitamin B6 and folate than pinto beans by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	114
0.29	sugar (G)	0.54
7.3	protein (G)	7
0.07	saturated fat (G)	0.16
0	Vitamin C (MG)	0.1
0.79	Vitamin E (MG)	0
0.1	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.02
0.11	niacin (MG)	0.27
0.19	pantothenic acid (MG)	0
0.08	Vitamin B6 (MG)	0
65	folate (UG)	24

0.977 | 0.977 | 1.45 Complete Comparison:
Pinto Beans vs. White Beans

Soy Flour

Similarity: > 95%

More nutritionally dense than white beans, soy flour is high in many of the same nutrients as white beans, including dietary fiber, calcium, iron and potassium. Also, soy flour contains more protein, thiamin and riboflavin than white beans.

For 100 grams of white beans and soy flour:

White Beans (3/8 cup)		Soy Flour (1.25 cup)
3	iron (MG)	8.2
4.8	dietary fiber (G)	16
73	calcium (MG)	285
454	potassium (MG)	2090

However, white beans

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	372
0.29	sugar (G)	9.3
7.3	protein (G)	50
0.07	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0.79	Vitamin E (MG)	0.55
0.1	thiamin (MG)	1.1
0.04	riboflavin (MG)	0.28
0.11	niacin (MG)	3
0.19	pantothenic acid (MG)	1.6
0.08	Vitamin B6 (MG)	1.1
65	folate (UG)	289

0.972 | 0.972 | 11.51 Complete Comparison:
Soy Flour vs. White Beans

Kidney Beans

Similarity: > 95%

Kidney beans are also high in dietary fiber, calcium and potassium.

For 100 grams of white beans and kidney beans:

White Beans (3/8 cup)		Kidney Beans (5/8 cup)
3	iron (MG)	1.5
4.8	dietary fiber (G)	6
73	calcium (MG)	58
454	potassium (MG)	250

However, white beans does contain more iron, pantothenic acid and folate than kidney beans by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	121
0.29	sugar (G)	0
7.3	protein (G)	8.1
0.07	saturated fat (G)	0.33
0	Vitamin C (MG)	0.2
0.79	Vitamin E (MG)	0.03
0.1	thiamin (MG)	0.06
0.04	riboflavin (MG)	0.02
0.11	niacin (MG)	0.42
0.19	pantothenic acid (MG)	0
0.08	Vitamin B6 (MG)	0.11
65	folate (UG)	23

0.972 | 0.972 | 1.69 Complete Comparison:
Kidney Beans vs. White Beans

Chickpeas

Similarity: > 95%

Chickpeas are high in many of the same nutrients as white beans, including dietary fiber, calcium, iron and potassium. Also, chickpeas contains more Vitamin C, Vitamin B6 and folate than white beans.

For 100 grams of white beans and chickpeas:

White Beans (3/8 cup)		Chickpeas (5/8 cup)
3	iron (MG)	2.9
4.8	dietary fiber (G)	7.6
73	calcium (MG)	49
454	potassium (MG)	291

However, white beans

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	164
0.29	sugar (G)	4.8
7.3	protein (G)	8.9
0.07	saturated fat (G)	0.27
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.79	Vitamin E (MG)	0.35
0.1	thiamin (MG)	0.12
0.04	riboflavin (MG)	0.06
0.11	niacin (MG)	0.53
0.19	pantothenic acid (MG)	0.29
0.08	Vitamin B6 (MG)	0.14
65	folate (UG)	172

0.966 | 0.966 | 3.16 Complete Comparison:
Chickpeas vs. White Beans

Hazelnut

Similarity: > 95%

More nutritionally dense than white beans, hazelnut is high in many of the same nutrients as white beans, including dietary fiber, calcium, iron and potassium. Also, hazelnut contains more protein, Vitamin C and Vitamin E than white beans.

For 100 grams of white beans and hazelnut:

White Beans (3/8 cup)		Hazelnut (3.5 ounces)
3	iron (MG)	4.4
4.8	dietary fiber (G)	9.4
73	calcium (MG)	123
454	potassium (MG)	755

However, white beans

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	646
0.29	sugar (G)	4.9
7.3	protein (G)	15
0.07	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.79	Vitamin E (MG)	15
0.1	thiamin (MG)	0.34
0.04	riboflavin (MG)	0.12
0.11	niacin (MG)	2.1
0.19	pantothenic acid (MG)	0.92
0.08	Vitamin B6 (MG)	0.62
65	folate (UG)	88

0.964 | 0.964 | 7.63 Complete Comparison:
Hazelnut vs. White Beans

Quinoa

Similarity: > 95%

Quinoa is also high in dietary fiber and contains some of the same nutrients. Also, quinoa contains more riboflavin than white beans.

For 100 grams of white beans and quinoa:

White Beans (3/8 cup)		Quinoa (1/2 cup)
3	iron (MG)	1.5
4.8	dietary fiber (G)	2.8
73	calcium (MG)	17
454	potassium (MG)	172

However, white beans does contain more protein, calcium, iron, potassium and pantothenic acid than quinoa by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	120
0.29	sugar (G)	0.87
7.3	protein (G)	4.4
0.07	saturated fat (G)	0.23
0.79	Vitamin E (MG)	0.63
0.1	thiamin (MG)	0.11
0.04	riboflavin (MG)	0.11
0.11	niacin (MG)	0.41
0.19	pantothenic acid (MG)	0
0.08	Vitamin B6 (MG)	0.12
65	folate (UG)	42

0.964 | 0.964 | 1.98 Complete Comparison:
Quinoa vs. White Beans

Lentils

Similarity: > 95%

Lentils are also high in dietary fiber, iron and potassium. Moreover, lentils contains more protein, Vitamin C, thiamin, niacin and pantothenic acid than white beans.

For 100 grams of white beans and lentils:

White Beans (3/8 cup)		Lentils (1/2 cup)
3	iron (MG)	3.3
4.8	dietary fiber (G)	7.9
73	calcium (MG)	19
454	potassium (MG)	369

However, white beans does contain more calcium than lentils by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	116
0.29	sugar (G)	1.8
7.3	protein (G)	9
0.07	saturated fat (G)	0.05
0	Vitamin C (MG)	1.5
0.79	Vitamin E (MG)	0.11
0.1	thiamin (MG)	0.17
0.04	riboflavin (MG)	0.07
0.11	niacin (MG)	1.1
0.19	pantothenic acid (MG)	0.64
0.08	Vitamin B6 (MG)	0.18
65	folate (UG)	181

0.961 | 0.961 | 2.92 Complete Comparison:
Lentils vs. White Beans

Almonds

Similarity: > 95%

More nutritionally dense than white beans, almonds are high in many of the same nutrients as white beans, including dietary fiber, calcium, iron and potassium. Also, almonds contains more protein, Vitamin E and thiamin than white beans.

For 100 grams of white beans and almonds:

White Beans (3/8 cup)		Almonds (3/4 cup)
3	iron (MG)	3.7
4.8	dietary fiber (G)	13
73	calcium (MG)	269
454	potassium (MG)	733

However, white beans

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	579
0.29	sugar (G)	4.4
7.3	protein (G)	21
0.07	saturated fat (G)	3.8
0	trans fat (G)	0.02
0.79	Vitamin E (MG)	26
0.1	thiamin (MG)	0.21
0.04	riboflavin (MG)	1.1
0.11	niacin (MG)	3.6
0.19	pantothenic acid (MG)	0.47
0.08	Vitamin B6 (MG)	0.14
65	folate (UG)	44

0.96 | 0.96 | 8.65 Complete Comparison:
Almonds vs. White Beans

Walnut

Similarity: > 95%

More nutritionally dense than white beans, walnut is high in many of the same nutrients as white beans, including dietary fiber, calcium, iron and potassium. Moreover, walnut contains more protein, Vitamin C, thiamin and riboflavin than white beans.

For 100 grams of white beans and walnut:

White Beans (3/8 cup)		Walnut (7/8 cup)
3	iron (MG)	2.9
4.8	dietary fiber (G)	6.7
73	calcium (MG)	98
454	potassium (MG)	441

However, white beans

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	654
0.29	sugar (G)	2.6
7.3	protein (G)	15
0.07	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.79	Vitamin E (MG)	0.7
0.1	thiamin (MG)	0.34
0.04	riboflavin (MG)	0.15
0.11	niacin (MG)	1.1
0.19	pantothenic acid (MG)	0.57
0.08	Vitamin B6 (MG)	0.54
65	folate (UG)	98

0.958 | 0.958 | 6.28 Complete Comparison:
Walnut vs. White Beans

Wild Rice

Similarity: > 95%

Wild rice is also high in and contains some of the same nutrients. Also, wild rice contains more niacin and Vitamin B6 than white beans.

For 100 grams of white beans and wild rice:

White Beans (3/8 cup)		Wild Rice (5/8 cup)
3	iron (MG)	0.6
4.8	dietary fiber (G)	1.8
73	calcium (MG)	3
454	potassium (MG)	101

However, white beans does contain more dietary fiber, protein, calcium, iron and potassium than wild rice by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	101
0.29	sugar (G)	0.73
7.3	protein (G)	4
0.07	saturated fat (G)	0.05
0.79	Vitamin E (MG)	0.24
0.1	thiamin (MG)	0.05
0.04	riboflavin (MG)	0.09
0.11	niacin (MG)	1.3
0.19	pantothenic acid (MG)	0.15
0.08	Vitamin B6 (MG)	0.14
65	folate (UG)	26

0.958 | 0.958 | 1.37 Complete Comparison:
Wild Rice vs. White Beans

Granola

Similarity: > 95%

More nutritionally dense than white beans, granola is high in many of the same nutrients as white beans, including dietary fiber, calcium, iron and potassium. Also, granola contains more protein, Vitamin C and Vitamin E than white beans.

For 100 grams of white beans and granola:

White Beans (3/8 cup)		Granola (7/8 cup)
3	iron (MG)	4
4.8	dietary fiber (G)	8.9
73	calcium (MG)	76
454	potassium (MG)	539

However, white beans

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	489
0.29	sugar (G)	20
7.3	protein (G)	14
0.07	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.79	Vitamin E (MG)	11
0.1	thiamin (MG)	0.55
0.04	riboflavin (MG)	0.35
0.11	niacin (MG)	2.7
0.19	pantothenic acid (MG)	0.75
0.08	Vitamin B6 (MG)	0.37
65	folate (UG)	84

0.957 | 0.957 | 7.62 Complete Comparison:
Granola vs. White Beans

Peanut Flour

Similarity: > 95%

More nutritionally dense than white beans, peanut flour is high in many of the same nutrients as white beans, including dietary fiber, calcium, iron and potassium. Moreover, peanut flour contains more protein, thiamin, riboflavin and niacin than white beans.

For 100 grams of white beans and peanut flour:

White Beans (3/8 cup)		Peanut Flour (1.75 cup)
3	iron (MG)	2.1
4.8	dietary fiber (G)	16
73	calcium (MG)	140
454	potassium (MG)	1290

However, white beans

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	327
0.29	sugar (G)	8.2
7.3	protein (G)	52
0.07	saturated fat (G)	0.06
0.79	Vitamin E (MG)	0.05
0.1	thiamin (MG)	0.7
0.04	riboflavin (MG)	0.48
0.11	niacin (MG)	27
0.19	pantothenic acid (MG)	2.7
0.08	Vitamin B6 (MG)	0.5
65	folate (UG)	248

0.957 | 0.957 | 10.16 Complete Comparison:
Peanut Flour vs. White Beans

Peanuts

Similarity: > 95%

More nutritionally dense than white beans, peanuts are also high in dietary fiber, calcium and potassium. Also, peanuts contains more protein, Vitamin E and riboflavin than white beans.

For 100 grams of white beans and peanuts:

White Beans (3/8 cup)		Peanuts (5/8 cup)
3	iron (MG)	1.6
4.8	dietary fiber (G)	8.4
73	calcium (MG)	58
454	potassium (MG)	634

However, white beans does contain more iron than peanuts by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	587
0.29	sugar (G)	4.9
7.3	protein (G)	24
0.07	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.79	Vitamin E (MG)	4.9
0.1	thiamin (MG)	0.15
0.04	riboflavin (MG)	0.2
0.11	niacin (MG)	14
0.19	pantothenic acid (MG)	1
0.08	Vitamin B6 (MG)	0.47
65	folate (UG)	97

0.957 | 0.957 | 7.45 Complete Comparison:
Peanuts vs. White Beans

plants and vegetables

Several plants and vegetables offer similar nutrients to white beans including lima beans, alfalfa sprouts, bean sprouts, yellow corn and dijon mustard.

Lima Beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Moreover, lima beans contains more Vitamin C, Vitamin A, thiamin, niacin and Vitamin B6 than white beans.

For 100 grams of white beans and lima beans:

White Beans (3/8 cup)		Lima Beans (5/8 cup)
3	iron (MG)	3.1
4.8	dietary fiber (G)	4.9
73	calcium (MG)	34
454	potassium (MG)	467

However, white beans does contain more calcium and folate than lima beans by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	113
0.29	sugar (G)	1.5
7.3	protein (G)	6.8
0.07	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
0.79	Vitamin E (MG)	0.32
0.1	thiamin (MG)	0.22
0.04	riboflavin (MG)	0.1
0.11	niacin (MG)	1.5
0.19	pantothenic acid (MG)	0.25
0.08	Vitamin B6 (MG)	0.2
65	folate (UG)	34

0.977 | 0.977 | 3.18 Complete Comparison:
Lima Beans vs. White Beans

Alfalfa Sprouts

Similarity: > 95%

Alfalfa sprouts contain nutrients similar to white beans, but in smaller amounts overall. Also, alfalfa sprouts contains more Vitamin C, Vitamin A and riboflavin than white beans.

For 100 grams of white beans and alfalfa sprouts:

White Beans (3/8 cup)		Alfalfa Sprouts (3 cups)
3	iron (MG)	0.96
4.8	dietary fiber (G)	1.9
73	calcium (MG)	32
454	potassium (MG)	79

However, white beans does contain more dietary fiber, protein, calcium and iron than alfalfa sprouts by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	23
0.29	sugar (G)	0.2
7.3	protein (G)	4
0.07	saturated fat (G)	0.07
0	Vitamin C (MG)	8.2
0	Vitamin A (UG)	8
0.79	Vitamin E (MG)	0.02
0.1	thiamin (MG)	0.08
0.04	riboflavin (MG)	0.13
0.11	niacin (MG)	0.48
0.19	pantothenic acid (MG)	0.56
0.08	Vitamin B6 (MG)	0.03
65	folate (UG)	36

0.977 | 0.977 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. White Beans

Bean Sprouts

Similarity: > 95%

Bean sprouts contain nutrients similar to white beans, but in smaller amounts overall. Also, bean sprouts contains more Vitamin C and riboflavin than white beans.

For 100 grams of white beans and bean sprouts:

White Beans (3/8 cup)		Bean Sprouts (1 cup)
3	iron (MG)	0.91
4.8	dietary fiber (G)	1.8
73	calcium (MG)	13
454	potassium (MG)	149

However, white beans does contain more dietary fiber, protein, calcium and iron than bean sprouts by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	30
0.29	sugar (G)	4.1
7.3	protein (G)	3
0.07	saturated fat (G)	0.05
0	Vitamin C (MG)	13
0	Vitamin A (UG)	1
0.79	Vitamin E (MG)	0.1
0.1	thiamin (MG)	0.08
0.04	riboflavin (MG)	0.12
0.11	niacin (MG)	0.75
0.19	pantothenic acid (MG)	0.38
0.08	Vitamin B6 (MG)	0.09
65	folate (UG)	61

0.958 | 0.958 | 1.7 Complete Comparison:
Bean Sprouts vs. White Beans

Yellow Corn

Similarity: > 95%

Yellow corn is also high in dietary fiber and potassium. Moreover, yellow corn contains more Vitamin C, Vitamin A, niacin and pantothenic acid than white beans.

For 100 grams of white beans and yellow corn:

White Beans (3/8 cup)		Yellow Corn (about 1 ear)
3	iron (MG)	0.45
4.8	dietary fiber (G)	2.4
73	calcium (MG)	3
454	potassium (MG)	218

However, white beans does contain more protein, calcium, iron and folate than yellow corn by weight.

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	96
0.29	sugar (G)	4.5
7.3	protein (G)	3.4
0.07	saturated fat (G)	0.2
0	Vitamin C (MG)	5.5
0	Vitamin A (UG)	13
0.79	Vitamin E (MG)	0.09
0.1	thiamin (MG)	0.09
0.04	riboflavin (MG)	0.06
0.11	niacin (MG)	1.7
0.19	pantothenic acid (MG)	0.79
0.08	Vitamin B6 (MG)	0.14
65	folate (UG)	23

0.957 | 0.957 | 1.49 Complete Comparison:
Yellow Corn vs. White Beans

Dijon Mustard

Similarity: > 95%

More nutritionally dense than white beans, dijon mustard is high in many of the same nutrients as white beans, including dietary fiber, calcium, iron and potassium. Also, dijon mustard contains more protein, Vitamin C and Vitamin E than white beans.

For 100 grams of white beans and dijon mustard:

White Beans (3/8 cup)		Dijon Mustard (50 tsps)
3	iron (MG)	9.2
4.8	dietary fiber (G)	12
73	calcium (MG)	266
454	potassium (MG)	738

However, white beans

Here is a comparison of the rest of nutrients:

114	calories (KCAL)	508
0.29	sugar (G)	6.8
7.3	protein (G)	26
0.07	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.79	Vitamin E (MG)	5.1
0.1	thiamin (MG)	0.81
0.04	riboflavin (MG)	0.26
0.11	niacin (MG)	4.7
0.19	pantothenic acid (MG)	0.81
0.08	Vitamin B6 (MG)	0.4
65	folate (UG)	162

0.957 | 0.957 | 10.48 Complete Comparison:
Dijon Mustard vs. White Beans

Other Nutritional Substitutes

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