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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.

Last reviewed: By USDA description: White beans, cooked

  • 139 kcalCalories per 100 g
  • 9.7 gProtein per 100 g
  • 6.3 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

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.

Values for cooked white beans per 100 g (3.5 oz) and per typical serving of 150 g (5.5 oz, about 3/4 cup).
NutrientPer 100 g (3.5 oz)Per serving (150 g (5.5 oz))
Calories139 kcal209 kcal
Protein9.7 g14.6 g
Carbohydrates25.1 g37.7 g
of which sugars0.3 g0.5 g
Fiber6.3 g9.5 g
Fat0.4 g0.5 g
of which saturated0.1 g0.1 g
Water63.1 g94.7 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Low energy density; moderate protein per calorie; a lot of fiber per calorie.

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

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
May cause bloating
Beans and other legumes, cruciferous vegetables, onions, and carbonated drinks cause gas in some people. Because GLP-1 medications slow down stomach emptying, that bloated feeling can be more noticeable. This is an editorial judgment: many people tolerate these foods well in moderate servings.

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.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Beans, white, mature seeds, cooked, boiled, without salt (FDC ID 175203). U.S. Department of Agriculture, Agricultural Research Service. accessed .