🧆 White Beans Fiber Calculator
Calculate fiber content by serving size — cooked, canned, or dry
| Serving Size | Weight (g) | Total Fiber | % Daily Value | Soluble | Insoluble |
|---|---|---|---|---|---|
| 1 Tbsp cooked | 11g | 0.7g | 2.5% | 0.3g | 0.4g |
| 1/4 cup cooked | 45g | 2.8g | 10% | 1.1g | 1.7g |
| 1/2 cup cooked | 90g | 5.7g | 20% | 2.3g | 3.4g |
| 1 cup cooked | 179g | 11.3g | 40% | 4.5g | 6.8g |
| 2 cups cooked | 358g | 22.6g | 81% | 9.0g | 13.6g |
| 1/4 cup dry | 45g | 6.2g | 22% | 2.5g | 3.7g |
| 1/2 cup dry | 90g | 12.4g | 44% | 5.0g | 7.4g |
| 1 cup dry | 180g | 24.8g | 89% | 9.9g | 14.9g |
| 1 can (15oz) drained | 262g | 16.5g | 59% | 6.6g | 9.9g |
| 100g cooked | 100g | 6.3g | 22.5% | 2.5g | 3.8g |
| Measurement | Cooked Weight | Dry Weight | Canned Weight |
|---|---|---|---|
| 1 Tablespoon | 11g | 11g | 11g |
| 1/4 Cup | 45g | 45g | 45g |
| 1/2 Cup | 90g | 90g | 90g |
| 1 Cup | 179g | 180g | 182g |
| 1 oz | 28g | 28g | 28g |
| 1 Can (15oz) | — | — | 262g drained |
| Group | Daily Goal | 1 Cup White Beans Covers | Cups Needed / Day |
|---|---|---|---|
| Women under 50 | 25g | 45% | ~2.2 cups |
| Women 50+ | 21g | 54% | ~1.9 cups |
| Men under 50 | 38g | 30% | ~3.4 cups |
| Men 50+ | 30g | 38% | ~2.7 cups |
| General adult (FDA DV) | 28g | 40% | ~2.5 cups |
| Children 4–8 yrs | 17g | 66% | ~1.5 cups |
White beans rank among those foods that work for almost every use. They have a gentle, mild and buttery taste, so they take in easily any sauce or broth that one cooks them in. Because of that they go well with various flavors and add-ons.
Some common kinds of White Beans exist. Navy beans, big north beans, cannellini beans and lima beans, all belong to the group of White Beans. Navy beans are tiny with creamy texture and tender taste what suited them for baked bean dishes.
All About White Beans
Bigger are the big north beans, that have a gentle, nutty flavor. Cannellini beans are a bit smaller than big north and their texture is even more creamy. Butter beans have a moon-like form and every kind adds its own touch to foods.
Classic White Beans cook simply. Only the beans themselves, a bit of smoked meat, tiny onion and some basic spices. That ease is one of the reasons that makes them like this precious.
They deliver reliable, pantry protein that costs little and it is almost impossible to mess up. From some basic items they create a full meal.
White Beans are rich in Fiber and protein. They also store folate, magnesium and vitamin B6. Half cup of cooked beans has around 125 calories, 9 grams of protein, 20 grams of carbs and 6 grams of Fiber. Foods rich in Fiber, like White Beans, help to feel full, which lowers hunger and total calorie intake.
Their antioxidants also can lower inflammation.
Huge are the possibilities for recipes. Soup from White Beans with chicken and lemon, salad with those beans and tuna, mash with White Beans, stuffing and vegetables (the list does not end). Rustic soup with White Beans, fennel and saffron makes for a simple, but really tasty meal.
The white bean soup of Marcella Hazan requires only five common ingredients: olive oil, garlic, broth, White Beans and parsley. Here is proof that good cooking does knot require fancy supplies.
White Beans work well also as a veggie replacement. In buffalo enchiladas instead of shredded chicken one uses White Beans, that give creamy texture, much protein and pleasant feel in spicy sauce. One can soak White Beans with lemon juice, olive oil, garlic, cut onion, dried herbs and fresh tomato for around 12 hours, then eat them with tortilla-chips or in salad.
Less usual dried beans have a similar mild, slightly grainy nature, but not all match in taste and texture. Even so swapping one kind of white bean for another in a recipe usually works well. Cooking cannellini beans from scratch is absolutelynot hard work, and that process truly makes life easier.
