18 kcal P 0.84g C 3.32g F 0.5g
🫘 Legumes and Legume Products
Calories in Beans, cannellini, dry
Though often called white kidney beans, true cannellini share a hidden chemical defense mechanism with their red cousins that requires careful cooking.
345 kcal
What makes beans so powerful?
Cannellini beans are a variety of white kidney bean (Phaseolus vulgaris) that share a surprising and potentially dangerous chemical trait with their red relatives: phytohaemagglutinin (PHA). This lectin is a naturally occurring protein that acts as a defense mechanism for the plant, but in humans, it can cause severe gastrointestinal distress, including nausea, vomiting, and diarrhea. The concentration of PHA in raw kidney beans is exceptionally high, and cannellini beans contain enough to warrant caution. The critical factor is heat. PHA is only destroyed when the beans are boiled vigorously for at least ten minutes. This is why you should never cook dry cannellini beans in a slow cooker without boiling them first. Slow cookers operate at temperatures that are actually ideal for increasing the extractability of the toxin without destroying it, potentially making the beans more toxic than if they were raw. Once properly boiled and then simmered until tender, the lectin is fully denatured, rendering the beans safe and allowing their creamy, nutty texture to shine in Tuscan soups and salads.
Lectin defense mechanism
Cannellini beans contain phytohaemagglutinin, a toxic lectin that deters pests but is destroyed by boiling.
Never slow-cook raw
Slow cookers don't reach high enough temperatures to destroy the bean's natural toxins and can actually increase their potency.
Tuscan culinary staple
Originating in the Americas, this bean variety became a defining ingredient in traditional Italian cuisine.
💡 When & how to use it
Always soak dry cannellini beans overnight, drain the water, and boil them vigorously for at least 10 minutes before reducing to a simmer or transferring to a slow cooker. This step is mandatory to neutralize phytohaemagglutinin. Once safe, their high protein and complex carbohydrates pair exceptionally well with vitamin C-rich foods like tomatoes, which enhance the absorption of the beans' non-heme iron. Store dried beans in an airtight container in a cool, dark place to prevent them from toughening over time.
Calories by Serving Size
100g
345 kcal
P 21.6g C 59.8g F 2.2g
1 RACC (35g)
121 kcal
P 7.6g C 20.9g F 0.8g
200g
690 kcal
P 43.2g C 119.6g F 4.4g
50g
173 kcal
P 10.8g C 29.9g F 1.1g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 345
% Daily Value*
Total Fat 2.2g 3%
Sodium 0mg 0%
Total Carbohydrate 59.8g 22%
Protein 21.6g 43%
Calcium 143mg 11%
Iron 6.67mg 37%
Potassium 1420mg 30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Beans fit your daily goals?
69 min
Walking to burn 345 kcal
17%
of 2,000 kcal daily goal
21.6g
protein (43% of daily 50g)
6
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Beans, cannellini, dry?
Beans, cannellini, dry contains 345 calories per 100g. A standard serving of 1 RACC (35g) provides 121 calories. It is relatively calorie-dense, so portion control is important.
How much protein does Beans, cannellini, dry have?
Beans, cannellini, dry provides 21.6g of protein per 100g, which is 43% of the 50g daily recommended value. It is an excellent source of protein.
How many carbs are in Beans, cannellini, dry?
Beans, cannellini, dry contains 59.8g of carbohydrates per 100g .
Is Beans, cannellini, dry good for weight loss?
Beans, cannellini, dry has 345 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its high protein content (21.6g/100g) helps with satiety.
How do I track Beans, cannellini, dry calories accurately?
The easiest way to track beans is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
🍽️ Perfectly Pairs With Beans
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35 kcal P 2.92g C 4.42g F 1.49g
143 kcal P 6.62g C 28.2g F 0.38g