White bean (Phaseolus vulgaris) is a pulse crop (edible legume). As noted in our previous article on black bean nutrition and health benefits, pulses are regarded as nutrition powerhouses due to their excellent nutrient content and health benefits.  

White bean originated in Central and South America and is now consumed in many parts of the world. The food crop is also referred to as white Kidney beans, Italian kidney beans, Cannellini beans, Northern beans, Haricot Blanc, Coco, and Flageolet.

Like black beans, white beans are classified as dry beans by the Food and Agriculture Organization. In this article, you will learn amazing scientific facts about white bean nutrition and the health benefits of bean meals.

White Bean Nutrition

Below you will find the fantastic nutritional composition and potential health benefits of white beans.

White Bean Nutrition – Proximate Composition

According to the USDA Nutrition Database content on white bean nutrition, below are the data on proximate compositions, including carbs content in 100g of white beans.

Understand the Data

The notable fact about white bean nutrition here is that the white bean is rich in eight minerals. It is a good source of calcium for vegetarians. You need a good supply of calcium to maintain healthy bones and teeth and your body’s structural strength.

White bean is also a good source of magnesium – an element your body cannot do without. Magnesium is essential for your cells, tissues, and organ function.

Granted, the white bean is high in sodium, which may be bad for blood pressure. However, it also contains an even higher amount of potassium that helps lower blood pressure. This potassium-sodium balance in white beans might mean that it would not have a negative impact on your blood pressure and heart health.

White beans

Further, if you love white beans, you should be excited that you can get 22% of your daily value of Zinc from just one cup.  You’re probably aware that Zinc is essential for your health and vitality, as it boosts your immune system.

Also, if you’re a man, sufficient intake of zinc might enhance blood flow into the pleasure areas, reducing the risk of erectile dysfunction. Please read more about the health benefits of zinc.

Another notable fact is that very high amounts of zinc might affect your body’s ability to absorb copper, another essential nutrient. But if you take a look, a cup of white beans contains 22% DV of Zinc and 55% DV of copper. This suggests that you might benefit from copper-zinc balance by consuming this food. Please read about the health benefits of copper and the effects of copper deficiency.

Moreover, you can see that the consumption of white beans can protect you from iron deficiency, which is the most common form of nutrient deficiency. This can reduce your risk of anemia, by contributing to healthy hemoglobin levels. Iron also improves your mental function and improves strength and stamina.

White Bean Nutrition – Vitamins Composition

The USDA Nutrition Database content on white bean nutrition provides the following names and quantities of vitamins you’ll find in 100 g of white beans.

As you can see, white bean is rich in Thiamin, Folates, Choline, Vitamin E, and Vitamin K, while containing considerable amounts of Riboflavin, and Vitamin B-6. As noted in our previous article, vitamins deliver several functions to your body,  including improving health and vitality, general body function, and optimal growth and development. 

White Bean Nutrition – Bioactive Compounds

In addition to the basic nutrients, white bean contains bioactive compounds, which include phenolic acids, flavonoids, and tannins. Bioactive compounds are responsible for the color of legumes. This means that colored beans, such as black beans contain more bioactive compounds than white beans.

As noted in our previous article, bioactive compounds act as antioxidants, protecting your body from free-radical damage. They may act as antibiotics, protecting internal organs from degenerative diseases, and maintaining healthy skin and eyes.

Antinutrients in White Bean

  Like black beans and some other legumes, white beans may contain the following antinutrients:

• Amylase inhibitors
• Tannins
• Lectins.

How might this affect you? According to an article published by the National Library of Medicine,  lectins may alter your gut function and cause inflammation, thereby altering food absorption. And tannins may inhibit iron absorption and negatively impact iron stores in your body.

Further, amylase inhibitors may reduce the digestibility of proteins causing some inflammation in your intestines.

However, as shown in our previous article, you can reduce or even eliminate these antinutrients from your black beans using simple processing methods, such as soaking and cooking.

The Bottom Line

White beans are highly nutritious, and you should consider adding them to your diet. They are rich in fiber, proteins, vitamins, minerals, healthy lipids, and antioxidants.

However, they also contain some antinutrients. But the good news is that these antinutrients can be reduced/removed by soaking white beans, draining them off the water, and cooking.