Legume
dry cannellini beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
333
PROTEIN
23.4g
CARBS
60.3g
FAT
0.90g
FIBER
15.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories333kcal—
Protein23.4g47%
Carbohydrates60.3g22%
Fiber15.2g54%
Sugar2.1g4%
Total fat0.90g1%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol0mg0%
Water11.3g—
MINERALS
Sodium6.0mg0%
Potassium1795mg38%
Calcium143mg11%
Iron10.4mg58%
Magnesium190mg45%
Phosphorus407mg33%
Zinc3.7mg34%
Copper0.80mg89%
Manganese1.8mg78%
Selenium12.8µg23%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.20mg1%
Vitamin K5.6µg5%
Thiamin (B1)0.50mg42%
Riboflavin (B2)0.20mg15%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.40mg24%
Folate (B9)394µg99%
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 cup180g
1 tablespoon11.3g
1 teaspoon3.8g
1 ml0.8g
1 liter750g
HEALTH BENEFITS
Why eat it.
- ✓Rich in plant-based protein and dietary fiber, which aids in satiety, digestive health, and weight management.
- ✓Excellent source of complex carbohydrates with a low glycemic index, helping to stabilize blood sugar levels.
- ✓High in essential minerals such as folate, iron, and magnesium, supporting red blood cell production and energy metabolism.
- ✓Contains antioxidants and polyphenols that may help reduce inflammation and lower the risk of chronic diseases.
COOKING TIPS
In the kitchen.
- 1Soak dry beans overnight in cold water, or use a quick-soak method, to shorten cooking time and improve digestibility.
- 2Simmer gently rather than boiling vigorously to prevent the skins from splitting and to ensure a creamy, intact texture.
- 3For the creamiest texture, add salt and acidic ingredients like tomatoes or lemon juice only during the last 15 minutes of cooking, as they can toughen the bean skins.
STORAGE
Keep it fresh.
- Store dry cannellini beans in an airtight container in a cool, dark, and dry place, such as a pantry, for up to one year for best quality.
- Once cooked, store the beans in a sealed container in the refrigerator for 3-5 days or freeze for up to 6 months.
FAQ
Frequently asked questions.
Are dry cannellini beans healthy?
Yes, dry cannellini beans are very healthy. They are rich in plant-based protein, dietary fiber, and complex carbohydrates, which support satiety, digestive health, and stable blood sugar. They also provide essential minerals like folate, iron, and magnesium, contributing to overall well-being.
What are the nutritional benefits of cannellini beans?
Per 100g, dry cannellini beans offer approximately 333 calories, 23.4g protein, 60.3g carbohydrates, and only 0.9g fat. They are an excellent source of fiber, promoting digestive health, and contain vital minerals such as iron, magnesium, and folate, crucial for energy and red blood cell production.
Are cannellini beans good for weight loss?
Yes, cannellini beans can be beneficial for weight loss. Their high fiber and protein content promote satiety, helping you feel full longer and reducing overall calorie intake. As a low-fat, nutrient-dense food, they can be a valuable part of a balanced weight management diet.
Are cannellini beans vegan and gluten-free?
Yes, cannellini beans are naturally vegan, as they are a plant-based legume. They are also naturally gluten-free, making them a safe and nutritious option for individuals following a gluten-free diet or those with celiac disease.
Can diabetics eat cannellini beans?
Yes, cannellini beans are an excellent food choice for diabetics. Their high fiber content and low glycemic index help to slow down sugar absorption, preventing sharp spikes in blood glucose levels. They provide complex carbohydrates that offer sustained energy.
How do you cook dry cannellini beans?
First, rinse the beans thoroughly. You can soak them overnight to reduce cooking time and improve digestibility, then drain and rinse again. Cook them in fresh water (about 3 cups water per 1 cup beans) on the stovetop for 60-90 minutes, or in a pressure cooker for 15-20 minutes, until tender.
Do I need to soak dry cannellini beans before cooking?
Soaking dry cannellini beans is highly recommended but not strictly necessary. Soaking helps to rehydrate them, significantly reducing cooking time and making them more digestible by breaking down some complex sugars. If you don't soak, cooking time will be longer.
What do cannellini beans taste like and what are they used for?
Cannellini beans have a mild, slightly nutty flavor and a creamy texture when cooked. They are incredibly versatile and commonly used in Italian cuisine, perfect for dishes like minestrone soup, pasta e fagioli, salads, stews, and even pureed for dips or spreads.
How do you store dry cannellini beans?
Dry cannellini beans should be stored in an airtight container in a cool, dark, and dry place, away from direct sunlight and moisture. This helps to prevent spoilage and maintain their quality for an extended period.
How long do dry cannellini beans last?
When stored properly in an airtight container in a cool, dry place, dry cannellini beans can last for several years, often retaining good quality for up to 2-3 years. While they don't truly "spoil," older beans may take longer to cook and have a slightly firmer texture.
