Protein in Cannellini Beans: How Much per 100g and per Portion
Canned, re-heated, and drained cannellini beans provide 7.6g of protein per 100g. For every 100 kcal consumed, you get 7.3g of protein, with protein accounting for 29% of the total energy. They are a useful plant-based protein source, though a significant portion is needed to reach higher protein targets.
CoFID 13-666 · Beans, cannellini, canned, re-heated, drained
What the numbers say
- Protein per calorie. Cannellini beans provide 7.3g of protein for every 100 kcal. Protein makes up 29% of their total calories, with the majority of the remaining energy coming from carbohydrates.
- Low in fat and sugar. According to UK front-of-pack labelling guidance, cannellini beans are rated ‘low’ for fat, saturated fat, sugars, and salt per 100g.
- A good source of fibre. These beans are a good source of dietary fibre, containing 6.8g per 100g. An 80g portion provides 5.4g of fibre.
- Contribution to reference intake. A 100g amount of cannellini beans supplies 15% of the UK’s daily reference intake for protein.
Cannellini Beans macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 104 kcal 443 kJ |
5% | – |
| Protein | 7.6g | 15% | – |
| Fat | 1.6g | 2% | low |
| of which saturates | 0.3g | 1% | low |
| Carbohydrate | 15.9g | 6% | – |
| of which sugars | 0.7g | 1% | low |
| Fibre | 6.8g | – | – |
| Salt | 0.02g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in cannellini beans by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 6.1g | 83 | 12.7g | 1.3g |
| 100g | 7.6g | 104 | 15.9g | 1.6g |
| 200g | 15.2g | 208 | 31.8g | 3.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of cannellini beans for 20g or 30g of protein
- To get 20g of protein from cannellini beans alone, you would need to eat about 263g, which contains 274 kcal.
- Reaching a 30g protein target requires a larger amount of around 395g, providing 411 kcal and 62.8g of carbohydrates.
- The nutritional data is for canned, re-heated, and drained beans, so remember to drain the liquid from the can before weighing or using them.
How it compares with other beans, pulses and soya foods
Within the ‘beans, pulses and soya foods’ category, canned cannellini beans rank in the lower half for protein content. The data shows they are 13th out of 17 similar foods for protein per 100g and 14th for protein per 100 kcal. For example, black-eyed beans (8.8g), chickpeas (8.4g), and red lentils (8.1g) all contain more protein per 100g. However, cannellini beans have more protein than butter beans, which provide 5.9g per 100g. This places them as a moderate protein source among pulses, useful for adding to meals but not the highest-protein option available in this food group.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Cannellini Beans | 7.6g | 104 | 7.3g |
| Black-Eyed Beans | 8.8g | 116 | 7.6g |
| Red Lentils | 8.1g | 102 | 7.9g |
| Butter Beans | 5.9g | 77 | 7.7g |
| Chickpeas | 8.4g | 129 | 6.5g |
Quick answers
How much protein is in a 200g portion of cannellini beans?
A 200g portion of canned, re-heated, and drained cannellini beans contains 15.2g of protein and 208 kcal.
Are cannellini beans high in fibre?
Yes, they are a good source of fibre, providing 6.8g per 100g. This is a significant amount compared to their carbohydrate (15.9g) and protein (7.6g) content.
How do cannellini beans compare to chickpeas for protein?
Canned cannellini beans have slightly less protein than canned chickpeas. Cannellini beans have 7.6g of protein per 100g, while chickpeas have 8.4g.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.