How many calories in white beans is definitely a question that many women are extremely interested in. Different from black beans, green beans or red beans. White beans are extremely secretive. But on forums, weight loss groups of women, white beans are the beans that women are extremely interested in today. If you also have the same question about how many calories are in white beans, please take a few minutes to follow Dung Ha Dry Food to find out. Besides, there will be dishes made from white beans that help lose weight very well.
1. Overview of white beans
1.1 What are white beans?
White beans are a variety of beans that are grown and popular in North and South America. White beans contain a lot of nutrients, minerals and other essential vitamins. This is the right bean to choose for your meal menu to be more abundant. Besides Vietnamese beans such as red beans, green beans or black beans, white beans are also sold in abundance. Unlike other types of beans, white beans have a rich flavor, a mild salty taste, so they are used in many cuisines.
White beans are not only widely used in Vietnam, but they are also widely used in countries such as India, Indonesia, Egypt and the Caribbean. White beans are also known as black-eyed beans or cow beans. Because on the bean there is also a spot of black layer that looks very similar to the human eye. There are also many varieties of white beans. Each variety gives you its own unique flavor. Let’s learn more about white beans today.
1.2 Types of white beans today?
Cannellini is the most popular white bean in the world. In addition, there are still some other types of white beans that you should know to be able to use more flexibly. Such as:
- Navy Beans (also known as Peas, Navy Beans): They are small, oval-shaped white beans. This bean has a milder flavor than other white beans and is commonly used in soups.
- Northern Beans: These beans are smaller than Cannellini beans but larger than Navy Beans. They are famous for their delicate flavor and are often added to stews and soups.
- Lima beans (also known as Butter Beans): These beans contain a lot of starch as well as fat. Like other white beans, lima beans are a common ingredient in stews and soups.
Above are 3 types of white beans that are extremely popular on the market today. Each type of bean gives you its own unique flavor experience. Perhaps, what these beans have in common is that they are all used in recipes.
Tips for you: 5+ dishes from red beans for men to show off their cooking skills
2. How many calories in white beans? Weight loss dishes from white beans?
How many calories in white beans? Weight loss dishes from white beans? This is the question that many people are interested in. White beans contain a lot of minerals, fiber and vitamins necessary for the body. In 100g of white beans, there are nutrients such as:
- Calories: 170 calories
- Protein: 17g
- Fat: 0.6g
- Carbohydrates: 44g
- Fiber: 11g
- Dong: 55% DV
- Folate: 36% DV
- Iron: 36% DV
- Potassium: 21% DV
- Thiamine: 17% DV
- Phosphorus: 28% DV
- Magnesium: 26% DV
- Zinc: 22% DV
- Calcium: 16% DV
- Vitamin B6: 12% DV
- Senegal: 4% DV
- Riboflavin: 6% DV
- Strong Antioxidant
Those are the nutrients found in 100 grams of white beans. In this nutritional composition we can see that the calorie content in white beans is average.
100 grams of cooked white beans contain about 170 – 180 calories. This calorie count is only higher than the calories of 1 cup of white rice. This is considered an average amount of calories, not exceeding the allowable threshold. You can completely use 100-200 grams of white beans without worrying about the amount of calories absorbed into the body. The amount of calories is within the allowable range, processing white beans into a weight loss dish is something you should refer to.
See more: How many calories in red beans? Is eating red beans good for health?
2.1 White bean salad
- White beans: 200 – 300gr
- Parsley: 50g
- Olive oil: 2 tablespoons
- Lemon: 1 fruit
- Garlic: 1 bulb
- Salt, ground pepper
Step 1: Buy white beans, wash them under the tap
Step 2: Mix a pot of warm water about 80 degrees Celsius, put white beans in and soak for 3 hours to soften the beans
Step 3: Pick up the beans to drain
Step 4: Wash parsley and cut it into small pieces
Step 5: Put the white beans on the stove, cook the white beans for 1 hour until the beans are soft
Step 6: Take out the beans, drain the water
Step 7: The accompanying ingredients are washed. Cut the lemon in half, get the lemon juice. Garlic peeled, washed, minced
Step 8: Put white beans + minced garlic + ground pepper + cilantro + olive oil + lemon juice + salt in a bowl. Wear gloves, mix well and enjoy
2.2 Chicken white bean soup to lose weight
- Chicken thighs: 400g
- Salt: 2 tablespoons
- White beans: 200g
- Tomatoes: 3
- Onions, fish sauce, main noodles
Step 1: Wash chicken thighs, shave off the hairs that are still on the chicken skin
Step 2: Mix a basin of diluted salt water, put chicken thighs in and soak in salt water for 10 minutes. Pick up, rinse with clean water to drain the chicken thighs
Step 3: Put on the stove a pot of boiling water, put the chicken thighs in and boil for 15 minutes. Remove the thigh, let it cool, remove the bones, and cut the meat into small pieces
Step 4: Soak white beans in warm water for 2 hours. Pick it up, let it dry
Step 5: Wash tomatoes, halve, remove seeds, diced
Step 6: Put the pan on the stove, add cooking oil, hot oil for onions + tomatoes and stir fry until fragrant
Step 7: Onions smell, you put chicken along with 2 cups of chicken broth and boil it on low heat
Step 8: Finally, put the white beans in the stew with the chicken on the stove over medium heat for about 2 hours until the beans are cooked.
Step 9: Add spices, seasoning seeds, main noodles, stir well and taste to taste. Turn off the stove, scoop the finished product into a bowl and enjoy.
2.3 Potato white bean salad
- White beans: 250g
- Olive oil: 2 tablespoons
- Onion baro: 150g
- Potatoes: 3 potatoes
- Salt, parsley, ground pepper
Step 1: Wash white beans
Step 2: Mix warm water, soak white beans in warm water for 3 hours before cooking. Pick it up, let it drain
Step 3: Put 350ml of water on the stove, put the white beans in the stew for 4-6 hours to make the white beans soft and cooked. Beans are cooked, lower the heat, stew with low heat
Step 4: Peel the potatoes, wash and diced them. Baro onions pick up damaged leaves, remove the roots, wash and finely chop
Step 5: Put the pan on the stove, wait for the pan to be hot, then add the baro onions and fry them until they smell good. Pour in the potatoes and stir-fry together with the onion, add 1 bowl of filtered water until the potatoes are cooked, and the water is thick.
Step 6: Using a hand blender, beat the potato mixture together
Step 7: Put the pureed potato mixture into the pot of white beans and stew on the stove. Put the seasoning + seasoning + main noodles + olive oil in the pot and stir together
Step 8: Season to taste, I have just eaten myself. If it’s to your taste, turn off the heat, lower the pot, scoop out into a bowl and enjoy as soon as it’s hot
AUTHOR EDIT: NGUYEN THANH TUNG
Above is a detailed article that answers the question of how many calories in white beans that we want to give information to our readers. White beans contain an acceptable amount of calories. Turn white beans into delicious dishes so you can enjoy and absorb essential nutrients. The number of calories in white beans is only equivalent to 1 cup of normal rice you usually eat. Changing eating rice with dishes from white beans is also a solution not too bad.
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