Dried white beans are a nutrient-packed superfood, offering an impressive array of health benefits. Whether consumed in soups, salads, or as a side dish, these little legumes offer an incredibly affordable and nutritious way to add some variety to your diet. But what exactly is the nutritional information behind this mighty bean?

To start, it’s important to understand the differences between dried and canned white beans. Dried beans tend to be higher in fiber and iron than their canned counterparts, making them a healthier choice overall. Additionally, they’re much more cost effective, as one pound of dried white beans contains about seven times more beans than one 15 oz can.

When it comes to nutrition, dried white beans are a powerhouse. One cup of cooked white beans contains roughly 220 calories, 0 grams of fat, 7 grams of dietary fiber, 13 grams of protein, and 40% of your daily recommended value of iron. They’re also a good source of potassium, magnesium, zinc, phosphorus, folate, and manganese. Healthy carbs are plentiful in white beans, with each serving containing approximately 40 grams of complex carbohydrates.

They’re also an excellent source of essential vitamins and minerals, including vitamin B6, thiamin, riboflavin, and niacin. In terms of antioxidants, white beans are a great source of flavonoids like quercetin, kaempferol, and apigenin, which offer a variety of potential health benefits.

White beans are also naturally low in sodium, making them a great choice for those who need to limit their salt intake. They’re also gluten-free, so those with gluten sensitivity can enjoy them without worry.

Not only are these legumes nutritionally dense, but they’re incredibly versatile as well. You can use dried white beans in any number of dishes, from soups and stews to salads and side dishes. They can also be pureed for use in dips or hummus, or even turned into healthy snacks like roasted chickpeas.

No matter how you decide to enjoy them, dried white beans are an incredibly nutritious addition to any meal. Not only are they packed with essential vitamins and minerals, but they’re also incredibly cost effective and versatile. So the next time you’re looking for a healthy and delicious meal option, consider adding some dried white beans to your grocery list.

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