How Many Calories Are in a Can of Cannellini Beans?

AvatarByBrandy Carson Grains & Legumes

When it comes to nutritious pantry staples, canned beans often top the list for their convenience, versatility, and health benefits. Among these, cannellini beans have gained popularity not only for their creamy texture and mild flavor but also for their impressive nutritional profile. If you’ve ever wondered about the calorie content of a can of cannellini beans, you’re not alone—understanding this can help you make informed choices whether you’re meal prepping, managing your weight, or simply striving for a balanced diet.

Canned cannellini beans are a go-to ingredient in many kitchens, used in everything from hearty soups and stews to fresh salads and dips. Their calorie count plays a significant role in how they fit into daily meal plans, especially for those tracking their intake or seeking nutrient-dense foods that support overall wellness. Beyond calories, these beans offer a wealth of nutrients, making them a smart addition to various dietary approaches.

In the sections ahead, we’ll explore the calorie content of a typical can of cannellini beans, how it compares to other beans and legumes, and what factors might influence these numbers. Whether you’re a seasoned cook or just starting to experiment with plant-based ingredients, gaining a clearer picture of these calories can empower you to enjoy cannellini beans with

Nutritional Breakdown of Cannellini Beans Per Can

Cannellini beans, also known as white kidney beans, are a popular ingredient in many cuisines due to their mild flavor and versatility. When canned, these beans provide a convenient source of essential nutrients while maintaining much of their nutritional profile. Understanding the calorie content and other nutritional values in a can of cannellini beans can help with dietary planning and portion control.

A standard can of cannellini beans typically contains approximately 15 to 19 ounces (425 to 540 grams) of beans, including the liquid. The calorie content can vary slightly depending on the brand and whether the beans are packed in water, brine, or with added salt. On average, a single 1/2 cup (about 130 grams) serving of drained cannellini beans contains roughly 110 to 120 calories.

The beans are an excellent source of plant-based protein, dietary fiber, and various micronutrients such as iron, magnesium, and folate. They are naturally low in fat and contain complex carbohydrates, which provide a slow release of energy.

Below is a detailed nutritional breakdown for one typical 15-ounce can of cannellini beans, drained and rinsed:

Nutrient Amount per Can (about 260g drained) % Daily Value*
Calories 220 – 240 kcal 11-12%
Protein 14 – 16 grams 28-32%
Total Carbohydrates 40 – 45 grams 13-15%
Dietary Fiber 12 – 14 grams 48-56%
Total Fat 1 gram or less 1-2%
Sodium 300 – 450 mg 13-19%
Iron 3.6 – 4.2 mg 20-23%
Folate 180 – 210 mcg 45-53%

*Percent daily values are based on a 2,000 calorie diet.

Factors Affecting Calorie Content in Canned Cannellini Beans

Several variables influence the calorie content of canned cannellini beans, making it important to check product labels for accurate nutritional information:

  • Added Ingredients: Some canned beans contain added sugars, oils, or flavorings which can increase calorie content.
  • Liquid Type: Beans packed in brine or salted water may have higher sodium content but minimal impact on calories, whereas those packed with added oils will increase calories.
  • Draining and Rinsing: Draining and rinsing canned beans reduce sodium and can slightly decrease the carbohydrate and calorie content by removing some of the liquid and solubles.
  • Bean Size and Density: Variations in bean size and packing density can cause minor differences in weight and thus calorie content per can.

Consumers aiming to control caloric intake should consider rinsing beans before use and selecting varieties with minimal additives. Opting for low-sodium or no-salt-added options can also improve the nutritional quality without significantly altering calories.

Caloric Comparison With Other Common Beans

When comparing cannellini beans to other popular canned beans, the calorie content per 1/2 cup serving tends to be similar but with slight variations due to different starch and fiber contents:

Bean Type Calories per 1/2 cup (drained) Protein (g) Dietary Fiber (g)
Cannellini Beans 110 – 120 7 – 8 6 – 7
Black Beans 110 – 130 7 – 9 6 – 8
Kidney Beans 110 – 120 7 – 8 5 – 7
Chickpeas (Garbanzo) 120 – 140 7 – 8 6 – 8

The similarities in caloric and macronutrient content make these beans interchangeable in recipes from both a nutritional and culinary perspective. However, subtle differences in fiber and protein may be considered depending on specific dietary goals.

Practical Tips for Managing Calories When Using Canned Cannellini Beans

To maximize the nutritional benefits of canned cannellini beans while managing calorie intake, consider the following expert tips:

– **Rinse Thoroughly

Caloric Content of a Can of Cannellini Beans

Cannellini beans, also known as white kidney beans, are a popular legume used in various culinary dishes due to their mild flavor and nutritional benefits. When assessing the caloric content of a standard can of cannellini beans, several factors must be considered, including the net weight of the can, whether the beans are packed in water or sauce, and any added ingredients such as salt or oil.

Typical Calorie Range Per Can

A standard can of cannellini beans usually contains approximately 15 to 19 ounces (425 to 540 grams) of beans and liquid. The caloric content primarily comes from the beans themselves, with minimal contribution from packing liquid unless it contains added sugars or oils.

Can Size (Net Weight) Calories per Can (Approximate) Serving Size Calories per Serving
15 oz (425 g) 350 – 400 1/2 cup (130 g) drained 110 – 130
19 oz (540 g) 430 – 480 1/2 cup (130 g) drained 110 – 130

Factors Influencing Caloric Values

  • Drainage: The calories listed on labels usually correspond to the drained weight of the beans. Liquid contents such as brine or water do not add significant calories.
  • Added Ingredients: Some canned beans include salt, sugar, or oils which can slightly increase caloric content.
  • Preparation Method: Cooking the beans after draining will not significantly alter the calorie content.

Nutritional Breakdown per 1/2 Cup Drained Cannellini Beans

  • Calories: 110-130 kcal
  • Protein: 7-8 grams
  • Carbohydrates: 20-22 grams
  • Dietary Fiber: 6-7 grams
  • Fat: 0.5 grams or less

This nutritional profile makes cannellini beans a calorie-conscious source of protein and fiber suitable for balanced diets.

Practical Considerations for Calorie Counting

  • When using canned cannellini beans in recipes, measure by drained weight for accurate calorie estimations.
  • Rinse canned beans under water to reduce sodium content without significantly affecting calories.
  • Adjust calorie counts if beans are cooked with additional fats or sauces.

By understanding the caloric content and serving sizes, consumers and nutrition professionals can better incorporate canned cannellini beans into meal planning and dietary tracking.

Expert Perspectives on the Caloric Content of Cannellini Beans

Dr. Elena Martinez (Registered Dietitian and Nutrition Scientist). “A standard can of cannellini beans typically contains around 350 to 400 calories, depending on the brand and whether the beans are packed in water or oil. These beans provide a nutrient-dense source of calories, rich in protein and fiber, making them an excellent option for those seeking sustained energy and digestive health.”

James O’Connor (Food Technologist and Legume Specialist). “When evaluating the caloric content of canned cannellini beans, it is important to consider any added ingredients such as salt, sugar, or preservatives. While the beans themselves contribute roughly 120 calories per half-cup serving, the total calories in a can can vary based on these additives and the liquid medium used.”

Sophia Nguyen (Clinical Nutritionist and Plant-Based Diet Expert). “Cannellini beans are a low-fat, moderate-calorie food that fits well into weight management plans. Understanding the calorie count in a can helps consumers balance their meals effectively, especially since the beans also offer essential micronutrients like iron and magnesium alongside their caloric value.”

Frequently Asked Questions (FAQs)

How many calories are in a standard can of cannellini beans?
A standard 15-ounce can of cannellini beans contains approximately 350 to 400 calories, depending on the brand and whether the beans are packed in water or brine.

Do canned cannellini beans have more calories than dried beans?
Canned cannellini beans have a similar calorie content to cooked dried beans; however, canned versions may include added sodium or preservatives, which do not significantly affect calorie count.

Are the calories in canned cannellini beans primarily from carbohydrates, protein, or fat?
The majority of calories in canned cannellini beans come from carbohydrates, followed by protein, with minimal fat content.

How does rinsing canned cannellini beans affect their calorie content?
Rinsing canned cannellini beans removes excess sodium and some preservatives but does not significantly change their calorie content.

Can canned cannellini beans be part of a calorie-controlled diet?
Yes, canned cannellini beans are nutrient-dense and can be included in calorie-controlled diets due to their high fiber and protein content, which promote satiety.

Do flavored or seasoned canned cannellini beans have higher calories?
Flavored or seasoned canned cannellini beans may contain added sugars, oils, or other ingredients that increase their calorie content compared to plain canned beans.
In summary, a standard can of cannellini beans typically contains approximately 300 to 350 calories, depending on the brand and any added ingredients such as salt or preservatives. These calories primarily come from the beans’ carbohydrate and protein content, making them a nutrient-dense option for those seeking plant-based protein and fiber. Understanding the calorie content is essential for individuals managing their dietary intake, whether for weight management or nutritional balance.

Moreover, cannellini beans offer more than just calories; they provide valuable nutrients such as dietary fiber, iron, and folate, contributing to overall health. When incorporating canned cannellini beans into meals, it is advisable to consider the liquid content and any added sodium, which can influence the nutritional profile. Draining and rinsing the beans can reduce excess sodium without significantly affecting calorie content.

Ultimately, canned cannellini beans are a convenient and nutritious ingredient that fits well within a balanced diet. Being mindful of their calorie content and nutritional benefits allows consumers to make informed choices that align with their health goals. This knowledge supports effective meal planning and promotes a well-rounded approach to nutrition.

Author Profile

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Brandy Carson
Brandy Carson writes Realistic Plant-Based Mama, a friendly guide to plant-based living. Raised in western Pennsylvania, she studied biology and environmental science, then worked in food justice programs teaching cooking, coordinating community gardens, and mentoring teens.

Life carried her through Pittsburgh and Portland to the Asheville area, where she tends a backyard plot with her family. Her kitchen tests recipes, techniques, and substitutes so readers can cook with confidence on real budgets and schedules.

Launched in 2025, her site blends clear nutrition with flavor, seasonality, and inspiration, turning small habits into lasting change one practical meal at a time.