White Beans Nutrition Facts and Health Benefits

White beans are a legume variety that is more tryptophan-rich than other legumes and can be used in numerous recipes.

Similar to black beans and Mexican beans, it has an adequate amount of amino acids and can fulfill the entire daily copper requirement.

Additionally, it is an excellent source of manganese, which helps increase bone mineral density.

White beans aid in energy production and blood sugar regulation, particularly in diabetics.

Consuming white beans during pregnancy can be beneficial for a child’s growth and development because a 100-gram serving provides almost all of the daily requirement for vitamin B9, which is crucial during these times.

Incorporating white beans into your diet will improve the quality of your diet due to their high protein, fiber, and essential nutrient content.

White beans Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of white beans:

• Energy: 333 calories
• Carbs: 60.3 grams
• Sugar: 2.11 grams
• Fiber: 15.2 grams
• Protein: 23.4 grams
• Fat: 0.85 grams
• Saturated Fat: 0.219 grams

Jump to a section where you can learn more about white beans nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of White Beans

Thanks to a significant amount of specific vitamins and minerals, white beans could provide several health benefits.

Continue reading to discover the potential benefits of consuming white beans.

May Improve the Digestion and Nutrients Absorption

Calcium can improve enzyme functions and support the digestion of food and the absorption of nutrients in the gut.

It can regulate the functions of the muscles and heart, thus maintaining the normal rate and rhythm of heartbeats.

The inadequate supply of calcium may result in arrhythmia, a cardiac disorder characterized by slow or fast heartbeats and irregular heart rhythm.

Calcium is an essential mineral that is needed for keeping bones strong and healthy. The lack of enough intake of calcium can make the bones weak and brittle, thus putting you at risk of conditions like osteopenia and osteoporosis.

It forms the basic structural network of the bones, making them more resistant to fractures in the event of a fall, a missed step, or an injury.

Calcium can also help to improve oral and dental health. It can make the teeth strong and reduce the chances of developing caries and cavities in the tooth.

Calcium can also support the blood clotting processes and help in the transmission of signals through the nerves to and from the brain and other parts of the body.

May Improve Skin, Hair, and Nail Health

Selenium can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

It can boost immune functions and reduce the risk of infections.

Selenium can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

It also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

Selenium can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

It may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

May Boost Immune System

Zinc is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

It is one of the important minerals involved in the growth and development of organs and tissues.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

They May Aid Kidneys Health

Potassium is important for the normal functioning of the muscles, nerves, and heart.

It can also help in filtering and removing toxins and waste materials from the kidneys and promote the conduction of nerve impulses throughout the body.

Potassium also helps to lower blood pressure by promoting the removal of sodium from the body via urine.

The removal of sodium results in the elimination of water from the body, thus reducing fluid overload.

The reduction in fluid overload and water retention in the body helps to lower the blood pressure and decreases the strain on the heart.

Potassium also helps the muscles contract, thereby supporting our movements. It can keep the bones and teeth strong and aid muscle recovery after strenuous exercise sessions.

Potassium also plays a role in the formation of DNA and RNA, thus reducing the risk of cancer linked to mutations in these genetic materials.

It can improve energy usage and storage in the body, ensuring an adequate supply of glucose to the cells to help them perform their normal functions.

May Improve Teeth and Bone Health

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Improve the Availability of Iron

Vitamin B9 or folate works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

It plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

May Support Energy Production

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

They May Reduce the Risk of Mood Disorders and Depression

Magnesium has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

This mineral also plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

May Improve Bone Mineral Density

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is also needed for normal nerve and brain function.

Manganese can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Help With Diabetes Management

Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.