Legume
canned salted great northern beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
105
PROTEIN
7.3g
CARBS
19.2g
FAT
0.40g
FIBER
6.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories105kcal—
Protein7.3g15%
Carbohydrates19.2g7%
Fiber6.3g23%
Sugar0.40g1%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water71.5g—
MINERALS
Sodium340mg15%
Potassium310mg7%
Calcium52mg4%
Iron2.1mg12%
Magnesium43mg10%
Phosphorus120mg10%
Zinc0.90mg8%
Copper0.20mg22%
Manganese0.40mg17%
Selenium1.2µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0.50mg1%
Vitamin D0µg0%
Vitamin E0.02mg0%
Vitamin K0.50µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
Folate (B9)64µg16%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup177g
1 tablespoon11.1g
1 teaspoon3.7g
1 ml0.7g
1 liter740g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of dietary fiber, which supports digestive health and promotes satiety.
- ✓Provides a good source of plant-based protein, essential for muscle maintenance and repair.
- ✓Rich in essential minerals such as folate, iron, and magnesium, which support energy metabolism and red blood cell formation.
- ✓May help regulate blood sugar levels due to a low glycemic index and high fiber content.
COOKING TIPS
In the kitchen.
- 1Rinse the beans under cold running water before use to remove excess sodium (from the salt) and the starchy canning liquid, which can improve flavor and texture.
- 2Their creamy texture when cooked makes them ideal for mashing into dips like white bean hummus, pureeing to thicken soups and stews, or blending into sauces.
- 3The mild, nutty flavor pairs well with robust ingredients like garlic, rosemary, sage, lemon, and olive oil.
- 4Add them directly to chilis, salads, and casseroles for a convenient boost of protein and fiber.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, and dry place like a pantry for up to 2-5 years, always checking the 'best by' date.
- Once opened, transfer any unused beans to an airtight glass or plastic container and refrigerate for up to 3-4 days. Do not store in the original metal can.
FAQ
Frequently asked questions.
Are canned Great Northern beans healthy?
Yes, they are highly nutritious, providing 7.3g of protein and significant fiber per 100g. They are rich in folate, iron, and magnesium, which support energy metabolism and heart health while being very low in fat.
How much protein and fiber are in these beans?
Per 100g serving, these beans contain 7.3g of plant-based protein and are an excellent source of dietary fiber. This combination helps with muscle maintenance and supports digestive health by promoting regular bowel movements.
Are canned Great Northern beans good for weight loss?
Yes, with only 105 calories per 100g and high fiber content, they promote satiety and help you feel full longer. Their low glycemic index also helps regulate blood sugar levels, preventing energy crashes and cravings.
Are these beans vegan and gluten-free?
Yes, Great Northern beans are naturally vegan and gluten-free. They are an excellent plant-based protein source for those on restricted diets, though you should always check the label for any additives if you have severe sensitivities.
Are canned Great Northern beans keto-friendly?
No, they are generally not considered keto-friendly as they contain 19.2g of carbohydrates per 100g. While these are healthy complex carbohydrates, they are likely too high for a strict ketogenic diet.
Do I need to cook canned Great Northern beans?
No, canned beans are pre-cooked during the canning process and are safe to eat straight from the can. You only need to heat them if you prefer them warm for dishes like soups, stews, or casseroles.
What do Great Northern beans taste like?
They have a mild, delicate flavor and a smooth, creamy texture. Because they are relatively neutral, they absorb the flavors of the spices and sauces they are cooked with, making them very versatile.
Should I rinse canned salted Great Northern beans?
Yes, it is highly recommended to drain and rinse them. Rinsing can reduce the sodium content by up to 40%, making them a healthier choice for those monitoring their salt intake.
How should I store leftover canned beans?
Once opened, transfer the beans from the metal can into an airtight glass or plastic container. They will stay fresh in the refrigerator for approximately 3 to 4 days.
Can I freeze canned Great Northern beans?
Yes, you can freeze them for up to 6 months. For best results, drain and rinse the beans, pat them dry, and store them in a freezer-safe bag or container to prevent freezer burn.
