Cannellini Beans: Calories, Nutrition Facts, and Health Benefits (2026)

Cannellini beans provide 249 calories per 1 cup cooked (179 g), along with 17.4 g of protein and 11.3 g of fiber. They contain 0 mg of vitamin C and are rich in potassium, offering 1004 mg per serving.

This page explores the nutritional profile of cannellini beans, focusing on their health benefits and how they fit into various dietary goals. We will examine their impact on blood sugar levels and compare them to other legumes.

Cannellini Beans Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in cannellini beans per 1 cup cooked and per 100 g serving.

Values are for 1 cup cooked (179 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	249	139	12%
Protein	17.4 g	9.7 g	35%
Carbohydrates	44.9 g	25.1 g	16%
Fiber	11.3 g	6.3 g	40%
Sugar	0.5 g	0.3 g	-
Fat	0.6 g	0.3 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	1004 mg	561 mg	21%
Iron	6.62 mg	3.70 mg	37%
Magnesium	113 mg	63 mg	27%

About 70% of cannellini beans calories come from carbohydrates, 27% from protein and 2% from fat.

Cannellini Beans by Health Goal

The by-goal ratings provide insights into how cannellini beans align with common dietary objectives, including weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Fair	249 calories per serving with 11.3 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 10 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	11.3 g fiber per serving supports regularity
Heart health	Excellent	Potassium (1004 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (17.4 g) than most plant foods

Cannellini Beans and Blood Sugar

Glycemic index: 31. Glycemic load: 10 per serving.

Cannellini Beans has a glycemic index of about 31 and a glycemic load of around 10 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Cannellini Beans Compares to Other Legumes

In the comparison table, we will see how cannellini beans stack up against other legumes in terms of nutritional content.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Cannellini Beans	139	9.7	6.3	25.1
Navy Beans	140	8.2	10.5	26.0
Kidney Beans	127	8.7	6.4	22.8
Chickpeas	164	8.9	7.6	27.4

Cannellini Beans Myths, Checked

Cannellini and navy beans are identical , Misleading. Cannellini are larger kidney-shaped white beans; navy beans are small and round.

White beans have less iron than darker beans , Misleading. Cannellini beans are among the higher-iron beans.

How to Track Cannellini Beans

Legumes roughly double or triple in weight as they cook, so a cup of cooked cannellini beans is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log cannellini beans accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of cannellini beans?

One cup of cooked cannellini beans contains 249 calories. This makes them a substantial source of energy, particularly when included in a balanced diet.

Is cannellini beans good for weight loss?

Cannellini beans can be beneficial for weight loss due to their high fiber content, which is 11.3 g per cup. This fiber helps promote satiety and can aid in managing appetite.

Can people with diabetes eat cannellini beans?

People with diabetes can include cannellini beans in their diet, as they have a low glycemic index of about 31. This means they have a minimal impact on blood sugar levels.

How much iron is in cannellini beans?

Cannellini beans contain 6.62 mg of iron per cup, making them a good plant-based source of this essential mineral, which is important for oxygen transport in the body.

Is cannellini beans high in sugar?

Cannellini beans are low in sugar, with only 0.5 g per cup. This makes them a suitable choice for those monitoring their sugar intake.

Are cannellini beans the same as white beans?

Cannellini beans are often referred to as white beans, but they are a specific variety with distinct characteristics. They are larger and creamier than other white beans.

Key Takeaways

• Cannellini beans provide 249 calories per cup cooked.
• They contain 11.3 g of fiber, supporting digestive health.
• Cannellini beans have a glycemic index of about 31.
• Each serving offers 6.62 mg of iron, important for energy levels.
• They are low in sugar, with only 0.5 g per cup.
• Cannellini beans are distinct from other white beans in texture and size.