Beans and legumes
Cooked white beans
Per 100 g (3.5 oz), cooked white beans combine 6.3 g of fiber and 9.7 g of protein with 139 kcal, a low energy density.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density | +1 |
| Moderate protein per calorie | +1 |
| A lot of fiber per calorie | +2 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 8 primary
- Data
- USDA FDC 175203
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 209 kcal per serving
- 139 kcal per 100 g (3.5 oz)
- Protein
- 14.6 g per serving
- 9.7 g per 100 g (3.5 oz)
- Carbohydrates
- 37.7 g per serving
- 25.1 g per 100 g (3.5 oz)
- of which sugars
- 0.5 g per serving
- 0.3 g per 100 g (3.5 oz)
- Fiber
- 9.5 g per serving
- 6.3 g per 100 g (3.5 oz)
- Fat
- 0.5 g per serving
- 0.4 g per 100 g (3.5 oz)
- of which saturated
- 0.1 g per serving
- 0.1 g per 100 g (3.5 oz)
- Water
- 94.7 g per serving
- 63.1 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Beans, white, mature seeds, cooked, boiled, without salt (FDC ID 175203), accessed September 23, 2026.
A typical 150 g (5.5 oz, about 3/4 cup) serving provides about 209 kcal, 14.6 g of protein, and 9.5 g of fiber.
What it is and how to eat it
White beans, also called judías blancas in Spain, are the mature seeds of the common bean (Phaseolus vulgaris), and their name changes by country: frijoles blancos in Mexico, porotos blancos in Argentina, Chile and Uruguay, habichuelas blancas in Puerto Rico and the Dominican Republic, and caraotas blancas in Venezuela. They are sold dried, which need soaking and long cooking, or already cooked in jars or cans, and in Spain they are the base of dishes such as the Asturian fabada, made with a large variety called faba. This page covers white beans cooked without salt, with 139 kcal, 9.73 g of protein and 6.3 g of fiber per 100 g according to USDA; if you buy them cooked, check the salt on the label.
A 150 g (5.3 oz) serving provides about 209 kcal, 14.6 g of protein and 9.5 g of fiber. The 2025 nutrition advisory on GLP-1 therapy lists legumes among the foods to encourage but suggests avoiding very high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually. In those days, and after a dose increase, start with a few spoonfuls, well cooked or mashed, and build up as you tolerate them, because gas and bloating are common side effects of semaglutide (Wegovy) in its 68-week trials, according to its label. Their mild flavor goes well with egg, tuna or chicken, which adds even more protein to the plate.
What the evidence says
A 2014 meta-analysis of 9 trials in Obesity found that meals with pulses, beans among them, produced 31% more satiety than control meals with the same calories, although they did not reduce how much people ate at the next meal. Another meta-analysis of 21 trials, published in 2016 in the American Journal of Clinical Nutrition, found a modest weight loss of 0.34 kg over about 6 weeks with a daily serving of pulses. With 6.3 g of fiber per 100 g and 28% of their energy from protein, they meet the EU conditions for "high fibre" (at least 6 g per 100 g) and "high protein" (at least 20% of energy) claims, and their 3.7 mg of iron per 100 g exceed the 2.1 mg for a "source of iron" claim (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). That iron is nonheme iron, which according to the Office of Dietary Supplements at the US National Institutes of Health is absorbed less well than the heme iron in meat and fish.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about cooked white beans
How much protein does a 150 g (5.5 oz) serving of cooked white beans have?
100 g (3.5 oz) of cooked white beans has 9.7 g of protein. A typical 150 g (5.5 oz) serving has about 14.6 g of protein. That is 7 g of protein per 100 kcal.
How many calories are in a 150 g (5.5 oz) serving of cooked white beans?
100 g (3.5 oz) of cooked white beans has 139 kcal. A typical 150 g (5.5 oz) serving has about 209 kcal. That is a low energy density.
How many grams of fiber are in a 150 g (5.5 oz) serving of cooked white beans?
100 g (3.5 oz) of cooked white beans has 6.3 g of fiber. A typical 150 g (5.5 oz) serving has about 9.5 g of fiber. They carry our “High in fiber” tag.
How filling are cooked white beans?
Very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: low energy density; moderate protein per calorie; a lot of fiber per calorie. It is an estimate based on its composition, not a measurement in people.
Are cooked white beans a good choice on a GLP-1 medication?
Based on our tags, this is what matters about cooked white beans on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable. These are general guidelines, not medical advice: everyone tolerates foods differently.
How many grams or ounces are in a serving of cooked white beans?
We use 150 g (5.5 oz) as a typical serving, about 3/4 cup. That amount provides about 209 kcal, 14.6 g of protein, and 9.5 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, white, mature seeds, cooked, boiled, without salt (FDC ID 175203).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
- Meta-analysisObesity (Wiley).Li SS, et al. Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials. Obesity (Silver Spring). 2014;22(8):1773-1780. doi:10.1002/oby.20782.accessed .
- Meta-analysisAmerican Journal of Clinical Nutrition.Kim SJ, et al. Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials. Am J Clin Nutr. 2016;103(5):1213-1223. doi:10.3945/ajcn.115.124677.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- InstitutionNIH Office of Dietary Supplements.Iron: Fact Sheet for Health Professionals.accessed .