White beans (dry)

23.4% protein · 333 kcal

Per 100 g

333 kcal Energy

23.36 g Protein

60.27 g Carbs

0.85 g Fat

15.2 g Fibre

Gluten-free Year round · stored for winter GI 31

Let’s cook with it → Invent something with it

What it is for

Heat unfolds them and they link to each other: they bind, they firm, they build crust. They are one half of the Maillard reaction; sugar is the other.

Where it catches you out

Every protein has its own threshold and none of them are reversible. Egg turns at 82 °C, meat at 70, fish at 55 — once past, there is no coming back.

The knack

For piyaz, use a dry-food table when weighing before cooking and a cooked-food table when weighing after cooking.

Storage and health

How to keep it, and who it suits.

Keeping it

Keep in an airtight container in a cool, dry, dark cupboard for 12 months.

Gluten-free

Plain dried white beans are naturally gluten-free legumes.

Glycaemic index

31 — glucose is taken as 100. Below 55 is low, 56–69 medium, 70 and above high. The number says nothing about portion: at the same index, twice the amount is twice the load.

This value comes from the source’s second table, whose measurements do not meet the ISO 26642 method. Treat it as an indication rather than a precise figure.

Row in the table: Haricot/Navy beans, dried, boiled (31+/-4)

Atkinson et al., Am J Clin Nutr 2021