White beans - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of White bean

White beans consist of 2% fat, 21% protein, 35% carbs, 23% fiber and 15% water. With 283 of calories per 100g White beans are 143% higher than other foods in Legumes. In total 6% of the calories in White beans are from fat, 30% from protein and 49% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 35
  • High in carbs 21.0g carbohydrates per portion of 60g
  • Low Glycemic Load Glycemic Load: 7.4
  • High in zinc Covers 0.2% of Zinc RDA per portion
  • High in iron Covers 0.3% of Iron RDA per portion
  • High in magnesium Covers 0.2% of Magnesium RDA per portion
  • High in potassium Covers 0.2% of Potassium RDA per portion
  • High in folate Covers 0.3% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.3% of Vitamin B1 RDA per portion

Can you eat White beans for a low carb diet?

With 21g of carbs and a Glycemic Load of 7.4 in a portion of 60g, White beans should be avoided for a ketogenic diet due to the high percentage of carbs. White beans contain moderate amounts of Fructose, are Gluten free and have no Lactose.

White beans: nutrition facts & data

Nutrition facts
per 100g
White beans
avg Legumes[1]
Calories (kcal) 283.0 198.3
Fat (g) 2.0 4.0
Protein (g) 21.0 15.0
Carbohydrates (g) 35.0 20.4
Mono- & Di-Saccharides (g) 2.0 20.4
Polysaccharides (g) 33.0 20.4
Fibers (g) 23.0 9.8
Sodium (mg) 4.0 141.1
Water (g) 15.0 46.1
[1] average of Legumes

Breakdown in percent (%) of total calories

An average portion size (60g) of White beans contain:

  • 169.8 Calories
  • 1.2g of Fat
  • 12.6g of Protein
  • and 21.0g of Carbs
  • 2.4mg of sodium - 0.0% of the RDA for sodium.
  • 84.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 1.5mg of Zinc - 0.2% of the RDA for Zinc.
  • 3.9mg of Iron - 0.3% of the RDA for Iron.
  • 804.0mg of Potassium - 0.2% of the RDA for Potassium.
  • 1.8mg of Vitamin C - 0.0% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in White beans you get

  • 0.60 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Legumes have on average 0.73g of proteins per 1 gram of carbs.
  • 0.06 grams of fat (total average 0.66g, other foods in Legumes 0.20g)
  • 0.66 grams of fibers (total average 0.13g, other foods in Legumes 0.48g)

Nutrient distribution per gram

What vitamins are in White beans?

per 100g
White bean
Vitamin C (mg) 3.0 2.2
Vitamin E (mg) 0.2 1.5
Vitamin B1 / Thiamine (mg) 0.5 0.3
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.4 0.2
Vitamin B9 / Folate (μg) 200.0 102.5
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.5
beta-Carotene (μg) 400.0
[1] average of Legumes

Are White beans rich in vitamins?


The following chart displays the amount of vitamins per portion Size (60g) for White bean of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in White beans

per 100g
White bean
Magnesium (mg) 140.0 96.4
Zinc (mg) 2.5 1.9
Sodium (mg) 4.0 141.1
Calcium (mg) 115.0 102.7
Iron (mg) 6.5 4.4
Potassium (mg) 1,340.0 608.0
Phosphorus (mg) 415.0 226.8
[1] average of Legumes

Are White beans high in minerals?


Again, for every mineral contained in White beans we looked at the portion size (60g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in White beans

35.0% of White beans are carbs, per serving of 60g that makes 21.0g of carbs.

Monosachharides and polysaccharides

per 100g
White bean
Monosaccharides (g) 2.0 2.1
Polysaccharides (g) 33.0 17.7
Total carbs (g) 35.0 20.4
[1] average of Legumes

How high are the Glycemic Index and the Glycemic Load for White beans?

The Glycemic Index of White beans is 35, which would be considered as low. The Glycemic Load in a normal serving is 7.4 and can be regarded as low.

Allergens in White beans

  • are Gluten free
  • have no Lactose
  • moderate amounts of Fructose

Fatty acids and cholesterol in White beans

Of the 2.0g total fat per 100g in White beans, 0.2g are saturated fatty acids (SFA), 0.9g are monounsaturated fatty acids (MUFA) and 0.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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