White Beans
A mild, creamy legume that's one of the better plant sources of resistant starch, which feeds beneficial gut bacteria.
Gut Health
Heart Health
Energy
White beans are a great source of fiber, protein, and micronutrients like magnesium and potassium. They support heart and bone health. Add white beans to soups, salads, or dips.
White Beans
Per
1 cup, cooked (179g)
Calories
249
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
37%
Magnesium
27%
Potassium
21%
Calcium
12%
Fiber
18.6g
Nutrition Highlights
Resistant starch, fiber, plant protein, folate
Fuhrman ANDI chart — Great Northern Beans used as closest white-bean proxy
Nutrition Density Score (ANDI Score)
94
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Let cooked beans cool before eating some of them cold (as in a salad) — cooling increases the resistant starch content compared to eating them hot.
Absorption Boost
Whole grains — completes the amino acid profile
Vitamin C foods — improves absorption of the beans' non-heme iron
Use Caution If
You have IBS or are FODMAP-sensitive — beans are a common trigger; introduce slowly
You take certain blood pressure medications — beans are potassium-rich, worth tracking if you're on a potassium-sparing diuretic
Storage
Store dried beans in an airtight container indefinitely; refrigerate cooked beans for 4–5 days.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort and regularity
Satiety between meals
Objective
(Quarterly)
Fasting blood glucose
Lipid panel