Interesting Scientific Facts About White Bean Nutrition and Health Benefits

White bean (Phaseolus vulgaris) is a pulse crop (edible legume). As noted in our previous article on black bean nutrition and health benefits, pulses are regarded as nutrition powerhouses due to their excellent nutrient content and health benefits.  

White bean originated in Central and South America and is now consumed in many parts of the world. The food crop is also referred to as white Kidney beans, Italian kidney beans, Cannellini beans, Northern beans, Haricot Blanc, Coco, and Flageolet.

Like black beans, white beans are classified as dry beans by the Food and Agriculture Organization. In this article, you will learn amazing scientific facts about white bean nutrition and the health benefits of bean meals.

White Bean Nutrition

Below you will find the fantastic nutritional composition and potential health benefits of white beans.

White Bean Nutrition – Proximate Composition

According to the USDA Nutrition Database content on white bean nutrition, below are the data on proximate compositions, including carbs content in 100g of white beans.

• Water               –                   58.6 g
• Calories            –                 188 kcal
• Protein             –                   9.04 g
• Total Lipid (fat)   –               6.83 g
• Carbs                   –                23.3 g
• Dietary Fiber       –                5.9 g             

Furthermore, 1 cup (185g) of white beans contains the following:

• Water               –                   108 g
• Calories              –                 348 kcal
• Protein             –                    16.7 g
• Total Lipid (fat)   –               12.6 g
• Carbs                    –               43.1 g
• Dietary Fiber       –                10.9 g                               

Based on the Food and Drug Administration’s (FDA) updated recommended daily value (RDV) of nutrients, 1 cup of white beans would provide you with 33.4% daily value of proteins and 38.9 % daily value of fiber, while the fat content is just 16% RDV.

Understand the Data

You can see that white bean is rich in proteins and fiber, but they are relatively low in fats. Notably, too, it contains no cholesterol, which is considered bad for your blood vessels and heart. Thus, it is a far better alternative source of proteins (plant-based protein) than animal meat and many Western diets. Some such diets offer little to zero fiber and are often loaded with fats.

Moreover, over 79% of fats in white beans are composed of unsaturated fatty acids, which are considered healthier fats than saturated fats. This healthy fat composition is much better for you than what you get in most animal foods and Western diets. In our previous article on black beans, we summarized the benefits of unsaturated fatty acids over saturated fats.

Being high in protein and fiber and low in fats (with most of it being healthy fats), white bean offers you amazing health benefits. You already know that you need enough proteins to build muscles, support your body’s structural integrity, and support cell function.

More so, according to Mayo Clinic’s article on the health benefits of a high-fiber diet, the fiber in white beans might help enhance your bowel movements and health, help reduce cholesterol levels and promote heart health, reduce blood sugar levels, support healthy weight, and help you live longer.

White Bean Nutrition –Minerals Composition

According to the USDA Nutrition Database content on white bean nutrition, the minerals you’ll find in 100 g of white beans include the following:

• Calcium              –                    84 mg
• Iron                       –                 3.45 mg
• Magnesium         –                  59 mg
• Phosphorus   –                       105 mg
• Potassium   –                          521 mg
• Sodium       –                           221 mg 
• Zinc             –                          1.28 mg
• Copper      –                            0.267 mg
• Selenium       –                       1.2µg

Furthermore, the minerals Composition per cup (185g) of white beans are as follows:

• Calcium              –                   155 mg
• Iron                       –                  6.38 mg
• Magnesium         –                 109 mg
• Phosphorus   –                       194 mg
• Potassium   –                          964 mg
• Sodium       –                            409 mg
• Zinc             –                            2.37 mg
• Copper      –                              0.494 mg
• Selenium       –                         2.22µg

Again, we referred to the FDA’s updated recommended daily value (RDV) data and calculated the percent Daily value of minerals in one cup (185g) of white beans. The values are as follows:

• Calcium              –                   11.9 %
• Iron                       –                   35.3 %
• Magnesium         –                   26%
• Phosphorus   –                        16%
• Potassium   –                           20.5%
• Sodium       –                            17.8%
• Zinc             –                             22%
• Copper      –                               55%
• Selenium       –                           4%

Understand the Data

The notable fact about white bean nutrition here is that the white bean is rich in eight minerals. It is a good source of calcium for vegetarians. You need a good supply of calcium to maintain healthy bones and teeth and your body’s structural strength.

White bean is also a good source of magnesium – an element your body cannot do without. Magnesium is essential for your cells, tissues, and organ function.

Granted, the white bean is high in sodium, which may be bad for blood pressure. However, it also contains an even higher amount of potassium that helps lower blood pressure. This potassium-sodium balance in white beans might mean that it would not have a negative impact on your blood pressure and heart health.

Further, if you love white beans, you should be excited that you can get 22% of your daily value of Zinc from just one cup.  You’re probably aware that Zinc is essential for your health and vitality, as it boosts your immune system.

Also, if you’re a man, sufficient intake of zinc might enhance blood flow into the pleasure areas, reducing the risk of erectile dysfunction. Please read more about the health benefits of zinc.

Another notable fact is that very high amounts of zinc might affect your body’s ability to absorb copper, another essential nutrient. But if you take a look, a cup of white beans contains 22% DV of Zinc and 55% DV of copper. This suggests that you might benefit from copper-zinc balance by consuming this food. Please read about the health benefits of copper and the effects of copper deficiency.

Moreover, you can see that the consumption of white beans can protect you from iron deficiency, which is the most common form of nutrient deficiency. This can reduce your risk of anemia, by contributing to healthy hemoglobin levels. Iron also improves your mental function and improves strength and stamina.

White Bean Nutrition – Vitamins Composition

The USDA Nutrition Database content on white bean nutrition provides the following names and quantities of vitamins you’ll find in 100 g of white beans.

• Thiamin              –                 0.192 mg
• Riboflavin             –                0.076 mg
• Niacin                    –               0.229 mg
• Vitamin B-6           –               0.152 mg
• Folate, total          –                133 µg
• Choline, total        –                60.3 mg
• Vitamin E              –                3.57 mg
• Vitamin K               –               19.2 µg

Furthermore, the mineral Composition per cup (185g) of white beans includes the following:

• Thiamin              –                 0.192 mg
• Riboflavin             –               0.076 mg
• Niacin                    –              0.229 mg
• Vitamin B-6           –              0.152 mg
• Folate, total          –               133 µg
• Choline, total        –               60.3 mg
• Vitamin E              –               3.57 mg
• Vitamin K               –              19.2 µg

Additionally, based on FDA’s recommended daily value (RDV) data the percent Daily Value of Vitamins in one cup (185g) of white beans are as follows:

• Thiamin              –                 16%
• Riboflavin             –               5.8%
• Niacin                    –              1.4%
• Vitamin B-6           –              9.5%
• Folate, total          –               33%
• Choline, total        –              10.9%
• Vitamin E              –               23.8%
• Vitamin K               –              16%

As you can see, white bean is rich in Thiamin, Folates, Choline, Vitamin E, and Vitamin K, while containing considerable amounts of Riboflavin, and Vitamin B-6. As noted in our previous article, vitamins deliver several functions to your body,  including improving health and vitality, general body function, and optimal growth and development. 

White Bean Nutrition – Bioactive Compounds

In addition to the basic nutrients, white bean contains bioactive compounds, which include phenolic acids, flavonoids, and tannins. Bioactive compounds are responsible for the color of legumes. This means that colored beans, such as black beans contain more bioactive compounds than white beans.

As noted in our previous article, bioactive compounds act as antioxidants, protecting your body from free-radical damage. They may act as antibiotics, protecting internal organs from degenerative diseases, and maintaining healthy skin and eyes.

Antinutrients in White Bean

  Like black beans and some other legumes, white beans may contain the following antinutrients:

• Amylase inhibitors
• Tannins
• Lectins.

How might this affect you? According to an article published by the National Library of Medicine,  lectins may alter your gut function and cause inflammation, thereby altering food absorption. And tannins may inhibit iron absorption and negatively impact iron stores in your body.

Further, amylase inhibitors may reduce the digestibility of proteins causing some inflammation in your intestines.

However, as shown in our previous article, you can reduce or even eliminate these antinutrients from your black beans using simple processing methods, such as soaking and cooking.

The Bottom Line

White beans are highly nutritious, and you should consider adding them to your diet. They are rich in fiber, proteins, vitamins, minerals, healthy lipids, and antioxidants.

However, they also contain some antinutrients. But the good news is that these antinutrients can be reduced/removed by soaking white beans, draining them off the water, and cooking.