Beans are an excellent source of plant-based protein that also count as a vegetable! White bean varieties include cannellini, Great Northern, and navy beans, however their nutritional profiles are all quite similar. Along with protein, beans have a high amount of fiber (usually 10-11g per 1/2 cup serving) that helps lower cholesterol and regulate blood sugar levels. The white beans have been shown to contain higher levels of calcium than dark beans. They also hold potassium, folate, vitamin C, and non-heme iron. Be sure to soak dry beans or rinse canned beans to eliminate the gas-producing sugars and any added sodium.
Beans can be found dry or canned. Canned beans will stay fresh for years. Look for no salt added. Dried beans are less expensive, but take longer to prepare. Do not consume dried beans without cooking them as it can lead to digestive problems. Look for dry beans that are not shriveled.
Calcium 48.5% Iron 117.2%
Vitamin D 0.0% Vitamin E 1.4%
Vitamin K 14.1% Thiamin 58.8%
Riboflavin 17.3% Niacin 4.8%
Vitamin B-6 32.1% Folate 195.9%
Vitamin B-12 0.0% Panto. acid 14.8%
Phosphorus 60.8% Magnesium 96.0%
Zinc 49.4% Selenium 36.9%
Copper 99.4% Manganese 181.4%