Legumes, including white beans, can serve as one of the primary protein sources for those following a vegetarian or vegan diet ( 7). That’s equal to 54 grams of protein for someone who weighs 150 pounds (68 kg) ( 6). The Institute of Medicine links a daily protein intake of at least 0.36 grams per pound (0.8 grams per kg) to healthy muscle mass. When paired with a proper exercise regimen and nutritious diet, they can promote healthy muscle mass.Īmino acids, which are the building blocks of protein, play a major role in many bodily processes, including muscle building, nutrient transport, and hormone production ( 3, 4, 5). White beans are a good source of protein.
White beans are associated with various health benefits due to their rich nutrient content. White beans provide a good source of protein, an excellent source of fiber, and several essential nutrients. In turn, this may protect you against chronic illnesses, including heart disease and certain cancers ( 2). What’s more, white beans are high in polyphenol antioxidants, which combat oxidative stress in your body.
Iron has numerous important functions, including producing hemoglobin, which transports oxygen throughout your body. White beans are a nutritional powerhouse, as they’re packed with fiber and protein and a good source of numerous micronutrients, including folate, magnesium, and vitamin B6.Ī 1-cup (170-gram) serving of cooked white beans provides ( 1):Īs you can see, white beans are particularly rich in copper, folate, and iron.Ĭopper primarily aids energy production and iron metabolism, while folate is utilized in DNA synthesis.
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