White Kidney Beans | What it is, Benefits, Dosage & Side Effects

white kidney beans

Last updated: 14/03/2024

White kidney beans are a natural food extract possessing a wide range of benefits. Possible outcomes include weight loss, better glycaemic control, support to cognitive functions and improved heart health. While promising research demonstrates these powerful benefits; white kidney bean extract is most commonly known for its weight loss-promoting function.

Read on to learn more about this supplement and the many ways in which white kidney beans can improve your health and well-being.

In this article, you’ll find:

  • What Are White Kidney Beans?
  • Benefits Of White Kidney Beans
  • How Many White Kidney Beans Should I Eat?
  • What Happens If I Eat Too Many White Kidney Beans?

What Are White Kidney Beans?

White kidney beans, also known as cannellini beans, are a member of the legume family. They have a firm, white-cream-coloured skin, creamy texture and mild, often slightly nutty flavour.

White kidney beans are domesticated in Central and South America, though are also often found in North America and throughout Europe. They grow well with temperatures between 18-26C, in well-drained, warm soil.

These nutrient-packed beans are a great source of many vitamins and minerals. In just 100g of raw white kidney beans you can expect to find:

  • 22g of protein
  • 61g of carbohydrates
  • 24g of fibre
  • 5mg of iron
  • 1185mg of potassium
  • 44mg of thiamine
  • 388μg of folate

White kidney bean extract takes a concentrated source of white kidney beans and works as a carbohydrate blocker when used as a supplement. This means that carbohydrate absorption is inhibited and prevented from being stored as fat (1).

Benefits Of White Kidney Beans

White kidney bean extract is best known as a weight loss aid. However, there are a variety of lesser-known benefits that this unique supplement can support.

May Help Support A Healthy Body Weight

White kidney beans contain a protein known to inhibit the activities of the enzyme alpha-amylase. Alpha-amylase, when inhibited, cannot break down carbohydrates as it usually would, leading to a reduction in the absorption of carbohydrates, including sugars and starches. This reduces an individual’s calorie intake (1).

White kidney beans are also high in fibre, which helps curb hunger and increases satiety and fullness for a longer period of time. This may also lead to a reduction in calorie intake over a day. Overall, white bean extract supplementation may, therefore, contribute to healthy weight maintenance.

Provides Plant-Based Protein

In just 100g of raw white kidney beans is 22g of protein. It is important for all individuals to source protein from plants as part of a healthy, balanced diet. However, for vegetarians and vegans, dense sources of plant-based protein, such as those found in white kidney beans, can be a vital boost to daily protein intake. This aids in maintaining healthy bones and muscle mass (2).

May Help Support Cognitive Function

White kidney beans contain vitamins and minerals which are essential for the production and function of healthy brain cells. 100g of raw white kidney beans contains approximately 45% of your daily recommended thiamine intake. Thiamine is utilised in the production of acetylcholine, a compound which is essential for cognitive functions including memory and attention. Therefore, white kidney beans may be beneficial for maintaining normal cognitive and psychological functioning (4).

How Many White Kidney Beans Should I Eat?

The recommended serving size of white kidney beans in the UK is 150g of cooked beans per day. Just 80g contributes to 1 of your 5 a day.

What Happens If I Eat Too Many White Kidney Beans?

Legumes are renowned for their digestive and gut-related side effects. Overconsumption of white kidney beans or kidney bean extract may lead to short-term symptoms such as constipation, diarrhoea, gas and headaches. However, no long-term side effects have been found.

Take Home Message

White kidney bean extract may be a worthwhile supplement to implement into your wellness routine if you’re looking for physical and psychological health benefits. With a wide array of benefits, from healthy weight maintenance to improved cognitive health, this natural food extract may be a worthwhile accompaniment to a healthy lifestyle.

Talk To Your Doctor

If you’re looking to reap the rewards that white kidney bean extract may offer, it’s important to seek medical guidance from your GP. While research into these benefits is promising, no medical claims can or have been made in this article.


What are white kidney beans?

White kidney beans, also known as cannellini beans, are a nutritious member of the legume family.

What is white kidney bean extract?

White kidney bean extract is a concentrated source of white kidney beans, extracted directly from the food source.

What are the benefits of white kidney beans?

White kidney beans have been suggested to support healthy weight maintenance, boost plant-based protein intake, control blood glucose levels and maintain healthy cognitive function.

  2. Protein contributes to the maintenance of muscle mass and bones.
  4. Thiamine contributes to normal psychological function.

Beth Addey

Beth Addey

Writer and expert

Registered Associate Nutritionist (ANutr) Beth is a Registered Associate Nutritionist specialising in vegan nutrition, nutritional psychology and weight management. Beth has a passion for holistic health, viewing overall health as the result of interactions between physical and emotional wellbeing.