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Canned White Beans

Canned White Beans — Nutrients, Health Benefits, and Shopping Tips

Canned white beans photo

Listonic Team

September 4, 2024

Canned white beans are a convenient and versatile protein source. Understand their health benefits, how to choose quality cans, and ways to incorporate them into healthy meals.

Nutrients

Check the detailed nutritional values of canned white beans, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 139 kcal

Nutrients per: 100 g% Daily Value*
Carbs25 g9.09%
Fiber6 g21.43%
Sugars1 g2%
Glycemic Index31 -
Protein10 g20%
Sodium322 mg14%
Total Fat1 1.28%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes canned white beans stand out:

10 g

🧀 Good Protein Content

6 g

🥔 Good Fiber Content

Key takeaways

😋
White beans are rich in essential nutrients, including iron and potassium.
📦
Store unopened cans of white beans in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within three to four days.

Health benefits

Discover how canned white beans can be a versatile and nutritious addition to your diet, supporting digestive health and energy.
  • Rich in fiber, supporting digestive health, promoting regular bowel movements, and maintaining a healthy gut microbiome.
  • High in protein, making them an excellent plant-based protein source for muscle growth and repair.
  • Supports heart health by lowering cholesterol levels and providing essential nutrients like folate and magnesium.
  • Contains essential vitamins and minerals such as iron, potassium, and B vitamins, which are important for overall health and well-being.

Health risks

Understand the risks and health concerns linked to canned white beans.
  • High sodium content in many canned varieties, which can contribute to hypertension and increased cardiovascular risks.
  • Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
  • Risk of digestive discomfort such as bloating or gas due to the high fiber content, especially if not rinsed before consuming.
  • Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
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How to choose canned white beans

When choosing canned white beans, ensure they are creamy white and uniform in size, with intact beans in minimal, clear liquid. Select low-sodium options to maintain control over your dish's seasoning.

Steer clear of white beans that are mushy or sitting in a murky brine, as these issues can suggest poor cooking methods or extended storage times. The ideal canned white beans should be tender yet firm, perfect for salads and stews.

How to choose canned white beans

How to store canned white beans

Store unopened canned white beans in a cool, dry pantry. After opening, move the beans to a tightly sealed container and refrigerate. They can stay fresh for up to four days when stored correctly.

Using the original can for storage after opening can lead to an altered taste. Transfer beans to a non-metallic container to maintain their flavor. Properly seal the container to keep them fresh. Clean utensils are crucial to avoid contamination.

✅ Extra Tip

Portioning the beans into smaller containers can make it easier to use just what you need, while the rest stays fresh.

How long do they last?

Canned white beans can last for 1-2 years when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days. Transfer them to an airtight container after opening to maintain their freshness.

What to do with leftovers?

Leftover canned white beans can be used in a variety of dishes. Add them to soups, stews, or chili for extra protein and a creamy texture, or mix them into a salad with greens, vegetables, and a tangy dressing for a light meal.

Use white beans in pasta dishes, where they can be tossed with olive oil, garlic, and herbs for a simple yet satisfying meal. They can also be mashed and used as a base for a white bean dip or hummus, perfect for serving with bread or crackers. If you have a lot of white beans, consider making a batch of white bean soup or using them in a bean and vegetable casserole with cheese and breadcrumbs. Canned white beans can also be added to a grain bowl with quinoa or rice, or mixed into a stir-fry with vegetables and spices for a quick meal.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How canned white beans support specific health conditions

Canned white beans are a nutrient-dense legume rich in fiber and plant-based protein, supporting heart health by lowering cholesterol levels. Their high fiber content also promotes digestive health by improving bowel regularity and reducing constipation. White beans are a good source of iron, which supports blood health by preventing anemia, and they contain potassium, which aids in heart health by regulating blood pressure. Their magnesium content supports bone health and muscle function.

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