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beans cannellini dry
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Beans, cannellini, dry

🔥 345 Calories
💪 21.6g Protein
⚡ 59.8g Carbohydrates
🥑 2.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Beans, cannellini, dry
Energy density
Dense
345 kcal per 100g
Macro energy profile
Carb-led
25% Protein · 69% Carbohydrates · 6% Fat
Glycemic profile
Low GI
GI 31 · GL 13
Notable signals
Very high in proteinLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

345
kcal/100g
Protein
21.6g
Carbohydrates
59.8g
Fat
2.2g
Glycemic Index:
31

About Beans, cannellini, dry

Cannellini beans, also known as white kidney beans, are a variety of common beans (Phaseolus vulgaris) native to Central and South America, where they have been cultivated for thousands of years. They are particularly popular in Italian cuisine, often used in soups, salads, and stews. Their creamy texture and mild flavor make them a versatile ingredient that can enhance a variety of dishes while providing a substantial source of nutrition. Cannellini beans are typically dried for storage and can easily be rehydrated and cooked for use in numerous recipes.

Nutritionally, cannellini beans are an excellent source of plant-based protein, offering approximately 21.6 grams per 100 grams. They are rich in carbohydrates (59.8 grams) and contain healthy fats (2.2 grams), making them a well-rounded food choice for those seeking to maintain a balanced diet. These beans are also high in fiber, which supports digestive health, and contain essential vitamins and minerals, such as iron and B vitamins, contributing to overall wellness. Their low fat content and absence of cholesterol make them a heart-healthy option for various dietary preferences.

Health Benefits

Supports heart health due to high fiber and low fat content.
Aids in muscle building and repair due to high protein levels.
Helps regulate blood sugar levels, making them suitable for diabetics.
Promotes digestive health through their significant fiber content.
Contains antioxidants that may reduce the risk of chronic diseases.
Provides essential vitamins and minerals, including iron and magnesium.
May aid in weight management by promoting satiety.
Supports bone health with nutrients like calcium and magnesium.
Enhances energy levels due to complex carbohydrates.
May improve skin health due to the presence of antioxidants.

Recommended Food Pairings

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Cannellini beans pair well with spinach, which adds iron and vitamins A and C, enhancing absorption and nutrition.
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Combining with tomatoes adds vitamin C and lycopene, which improves heart health and boosts the immune system.
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Serving with olive oil incorporates healthy fats that can help absorb fat-soluble vitamins.
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Pairing with garlic enhances flavor and offers additional antioxidant properties.
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Mixing with whole grains, like quinoa or brown rice, provides a complete protein profile.

How to Consume

Serving size
Recommended serving: 150g, approximately 1 cup cooked.
Frequency
Recommended frequency: 2-3 times per week.
  • •Soak dried beans overnight for better digestibility and quicker cooking.
  • •Cook beans until tender, which usually takes about 1-1.5 hours if not pre-soaked.
  • •Incorporate cooked beans into salads, soups, or as a side dish.
  • •Puree cooked beans to create spreads or dips, enhancing texture and flavor.
  • •Experiment with spices and herbs to complement their mild flavor.

Selection & Storage

How to choose:

  • ✓Select beans that are whole and free from cracks or blemishes.
  • ✓Choose beans that are uniform in size for even cooking.
  • ✓Smell the beans; they should have a pleasant, earthy aroma.
  • ✓Look for packaging that protects against moisture and light.
Storage
Store in a cool, dry place, ideally in an airtight container to prevent moisture and pests.
Shelf life
Dried beans can last for up to 1 year in optimal conditions. Cooked beans can be refrigerated for 5-7 days or frozen for up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with legume allergies should avoid cannellini beans.
  • ⚠️Those with certain gastrointestinal disorders may experience discomfort from high-fiber foods.
  • ⚠️Excessive consumption may cause digestive discomfort or gas due to their high fiber content.
  • ⚠️Always cook beans thoroughly to deactivate harmful lectins present in raw beans.

Frequently Asked Questions

How many calories does Beans, cannellini, dry have?

Cannellini beans contain approximately 345 calories per 100 grams in their dry form. This caloric content largely comes from their carbohydrate and protein composition, making them a nutrient-dense food option.

Is Beans, cannellini, dry healthy?

Yes, cannellini beans are considered healthy due to their high protein, fiber, and nutrient content. They help support digestive health, provide essential vitamins and minerals, and are low in fat and cholesterol, making them an excellent choice for a balanced diet.

How should Beans, cannellini, dry be stored?

Dried cannellini beans should be stored in a cool, dry place, preferably in an airtight container. Once cooked, they can be refrigerated for 5-7 days or frozen for up to 3 months to maintain their quality.

What are the benefits of eating Beans, cannellini, dry?

Eating cannellini beans can provide numerous health benefits, including improved digestive health due to their fiber content, muscle building from their protein, and support for heart health through low fat and cholesterol levels. They are also rich in essential vitamins and minerals.

How much Beans, cannellini, dry can I eat per day?

A recommended daily portion of cooked cannellini beans is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet. Adjust portions based on individual dietary needs and preferences.

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