Any bean that is white or off-white can be termed as "white bean". Not only the color of white beans is similar, their nutrition benefits are quite the same as well. They are usually quite small with an oval shape and have slightly nutty flavor. Commonly found throughout South and Central America, but they are also available in parts of Northern Canada as well as Europe and the Middle East. In order to understand the reason why you should have white beans included in your diet, it is important to know more about white beans nutrition. Keep reading to discover more.

General Nutrition Facts of Raw White Beans

You may notice a degree of variation in sizes and tastes of different white beans, but their nutritional value does not change much. Here is what you find in a cup (202g) of raw white beans:

Nutrition Facts of Specific Types of White Beans

Great northern, cannellini, and navy beans are the most popular types of white beans available in the United States and Canada. Here is more about information about these white beans nutrition facts.

1. Navy Beans

These are small, oval-shaped beans with ability to cook quickly. Also known as Boston beans, pea beans, and the white coco, they are just perfect for dishes that do not require the full bean shape. They work great in soups, purees, baked beans, and stews. Here is the nutrition fact of cooked navy beans (1 cup or 182g):

2. Great Northern Beans

White beans nutrition of these types is not hugely different but they are used in most recipes because they can hold their shape a lot better than navy beans. They usually take longer to cook and have a nuttier flavor. Here is the nutrition fact of cooked navy beans (1 cup or 262g):

Great White Beans Recipes You'll Love

Considering white beans nutrition facts, you may want to include it in your diet. Luckily, there is more than one way of enjoying white beans. Here are some simple recipes to enjoy white beans.

Recipe 1

Time & Yield

Directions

• Take a bowl and add the cannellini beans, shrimp, red onion, and cherry tomatoes in it.
• Whisk the red wine vinegar, olive oil, garlic salt, and Italian seasoning together in a small bowl. Add the shrimp mixture and toss to coat. Use a plastic wrap to cover the bowl.
• Leave in the refrigerator for 4 hours, get the salad green in a bowl and top with the chilled shrimp mixture and serve!

Recipe 2

Time & Yield

Directions

• Get a skillet and prepare it with cooking spray. Place it over medium heat.  
• Add garlic to the skillet and cook it until browned.   
• Add the chicken as well and cook for about 3 minutes per side.
• Stir the white beans and zucchini into the skillet and cook for 5 minutes – keep it covered.
• Take the tomato and scatter it over the dish. Cook for another couple of minutes.
• Introduce basil leaves to the skillet and cook for another minute or so.
• Use black pepper for seasoning and serve!

Recipe 3

Time & Yield

Directions

• Take a bowl and add the beans, tuna, red onion, olives, tomatoes, parsley, 2 tbsp. of olive oil, lemon zest, lemon juice, salt, and pepper to it. Mix well and stir in arugula.
• Preheat grill and brush flatbreads lightly with olive oil. Cook for a couple of minutes per side. Cut flatbreads and serve with salad.