Small White Beans (Dried)

Small White Beans: Nutrition and Complete Guide

Small white beans are a category encompassing several small varieties of white-seeded Phaseolus vulgaris beans, closely related to but smaller than navy beans or Great Northern beans. They may include varieties sold commercially as pea beans, pearl haricots, or simply "small white beans." The extraordinary fibre content recorded here — 24.9 g per 100 g dry — places them among the highest-fibre foods available and significantly above the fibre content of most other common pulse varieties. Small white beans cook slightly faster than large white beans due to their smaller size, making them practical for everyday use. They can be used in virtually any recipe calling for navy beans, haricot beans, or cannellini — their mild, clean flavour makes them universally applicable.

Nutritional Value and Cooking

Dried small white beans provide 336 kcal and 21.1 g of protein per 100 g, with 61.2 g of carbohydrates and 24.9 g of fibre. Outstanding for folate, thiamine, iron, manganese, phosphorus, and potassium. Cooked: approximately 142 kcal and 9.7 g protein per 100 g. Soak overnight, simmer thirty-five to forty-five minutes. Use in soups, stews, and baked bean preparations. The very high fibre content makes them an excellent choice for those specifically seeking to increase dietary fibre for gut health and cholesterol management.