Cannellini beans are large, white Italian kidney beans with a smooth, creamy texture and mild flavour. Dried, they provide concentrated plant protein, fibre, folate, iron, potassium, and manganese. They are the classic bean for Italian minestrone, pasta e fagioli, and Tuscan white bean stews.
Soak overnight, drain, and simmer in fresh water 60-90 minutes; add a sprig of rosemary and a garlic clove to the cooking water. Toss warm with olive oil, sage, and lemon for a simple Tuscan side.
Where Cannellini Beans Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 299 mg | 15% | |
| Phosphorus | 128 mg | 18% | |
| Calcium | 93.0 mg | 12% | |
| Magnesium | 33.0 mg | 9% | |
| Folate | 8.00 µg | 4% | |
| Selenium | 5.00 µg | 9% | |
| Iron | 1.90 mg | 14% | |
| Pantothenic Acid (B5) | 1.30 mg | 22% | |
| Niacin (B3) | 1.00 mg | 6% | |
| Zinc | 0.800 mg | 8% | |
| Manganese | 0.490 mg | 25% | |
| Copper | 0.320 mg | 32% | |
| Vitamin E (alpha-TE) | 0.270 mg | 2% | |
| Vitamin B6 | 0.060 mg | 4% | |
| Thiamin (B1) | 0.040 mg | 4% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Iodine | 1.00 µg | 1% | |
| Glutamic acid | 1.37 g | — | |
| Aspartic acid | 0.836 g | — | |
| Leucine | 0.612 g | — | |
| Arginine | 0.570 g | — | |
| Lysine | 0.555 g | — | |
| Valine | 0.426 g | — | |
| Phenylalanine | 0.395 g | — | |
| Serine | 0.342 g | — | |
| Isoleucine | 0.342 g | — | |
| Proline | 0.342 g | — | |
| Alanine | 0.319 g | — | |
| Threonine | 0.296 g | — | |
| Tyrosine | 0.266 g | — | |
| Glycine | 0.266 g | — | |
| Histidine | 0.198 g | — | |
| Methionine | 0.122 g | — | |
| Cysteine | 0.114 g | — | |
| Tryptophan | 0.099 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.000 g | — | |
| Omega-6 (Linoleic acid) | 0.000 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →