White beans — cooked: how many calories?

Where do the calories come from?

• Protein 27%
• Carbs 70%
• Fat 3%

The shares are calculated from the calorie value of the macros: protein and carbohydrate are 4 calories per gram, fat is 9. Fibre is counted inside the carbohydrate and there is no alcohol in this list, which is why the three shares always add up to one hundred percent.

What do these numbers mean on the plate?

White beans — cooked carries 1.4 calories per gram: 100 calories come to 72 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.

A typical portion is 150 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for White beans — cooked that means understating the calories by 33%.

In calories, one portion (150 g · 209 kcal) comes to: 160 g White rice — cooked. White rice — cooked page

One portion every day adds up to 76,103 calories a year — roughly a 9.9 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline

The cooking method is decisive here: boiling barely changes the calories per gram, while frying adds fat and can load 50-90 calories onto 100 grams.

Household measure equivalents

Cup and spoon equivalents come from the food's bulk density, not from volume: a cup holds 200 millilitres, not 200 grams. Packing and how finely something is chopped move these numbers by 10-20%. Convert your own measure

How much of the daily reference intake?

The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs

Where does it sit within its group?

It is number 7 of the 13 foods in the Meat, fish and legumes group by calories per 100 grams. The group averages 156 kcal; White beans — cooked is 11% below that average.

Lighter options at the same 150 grams

The “good swap” mark only appears when an option lowers the calories without also lowering protein and fibre per 100 calories. Unmarked rows save calories but give up nutrient density. Try it with your own portion

How long does it take to burn one portion (150 g)?

• Walking — brisk (5.6 km/h)52 min
• Running — 8 km/h (7:30 min/km)23 min
• Cycling — 16-19 km/h29 min

The times are for someone weighing 70 kilos and use NET burn: the resting calories that would have been spent anyway over the same period are subtracted. The heavier the person, the shorter the time. Calculate with your own weight

Foods with similar calories

• White rice — cooked100 g · 130 kcal
• Wholemeal pasta — cooked100 g · 124 kcal
• Egg — boiled100 g · 155 kcal
• Brown rice — cooked100 g · 123 kcal
• Quinoa — cooked100 g · 120 kcal
• Pasta — cooked100 g · 158 kcal

Which claims could its label carry?

EU Regulation 1924/2006 ties every label claim to a numeric threshold. White beans — cooked meets 3 of them:

• Fat-free100 g → 0.4 g fat · threshold: at most 0.5 g
• High protein28% of its calories come from protein · threshold: at least 20%
• High fibre100 g → 6.3 g fibre · threshold: at least 6.0 g

The thresholds apply to a product's OWN analysis; the values here come from average composition tables. So this list is not an authorisation, only an estimate of which side of the threshold a product sits on. For drinks the energy and fat thresholds are per 100 millilitres and lower. Interpret your own label