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White Marrow Bean
Legumes
Nutri-ScoreA

White Marrow Bean

Phaseolus vulgaris

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

White Marrow Bean provides 337 kcal, 23.5g of protein, 60.2g of carbohydrates, and 25.3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

White marrow beans are a nutritious legume known for their high protein and fiber content, making them an excellent choice for plant-based diets. They are versatile in cooking and provide essential nutrients that support overall health.

Also known as:
White BeanNavy Bean
Scientific NamePhaseolus vulgaris
Region of OriginCentral America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories337 kcal
Water
10.2%
Fiber25.3g
Total84.5g
Protein
23.5g(28%)
Fats
0.8g(1%)
Carbohydrates
60.2g(71%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate130 mcg (33%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron3.7 mg (20%)
Magnesium60 mg (15%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, white marrow beans promote digestive health and help maintain a healthy weight by enhancing satiety.
✓High protein content makes them an excellent meat substitute, supporting muscle growth and repair.
✓Contain essential vitamins and minerals, including folate and iron, which are crucial for energy production and red blood cell formation.
✓Low glycemic index helps regulate blood sugar levels, making them suitable for individuals with diabetes.

Possible Risks & Side Effects

!May cause digestive discomfort in some individuals if not cooked properly, as they contain oligosaccharides that can lead to gas.
!Individuals with kidney issues should consult a healthcare provider before consuming high amounts of legumes.

How to Prepare & Consume

Soak beans overnight to reduce cooking time and enhance digestibility. Cook thoroughly to eliminate anti-nutrients and improve nutrient absorption.

Smart Selection & Storage

How to Select

Choose beans that are uniform in color and free from blemishes or cracks. Check for a fresh smell and avoid any that are overly dry or shriveled.

How to Store

Store in an airtight container in a cool, dry place. Properly stored, they can last for years.

Myths vs Realities

MythBeans cause weight gain.
RealityBeans are low in calories and high in fiber, which can actually aid in weight loss.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; white marrow beans are particularly high in protein.
MythYou can't eat beans if you have digestive issues.
RealitySoaking and cooking beans properly can reduce digestive discomfort.

Healthy Recipes

White Marrow Bean Salad with Avocado and Lime

A refreshing salad combining creamy avocado, zesty lime, and protein-packed white marrow beans for a nutritious meal.

Ingredients
  • 1 cup cooked white marrow beans
  • 1 ripe avocado, diced
  • 1 medium tomato, chopped
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked white marrow beans, diced avocado, chopped tomato, red onion, and cilantro.
  2. 2. Drizzle with lime juice and season with salt and pepper.
  3. 3. Toss gently to combine and serve immediately.

Spicy White Marrow Bean Chili

A hearty and spicy chili featuring white marrow beans, bell peppers, and a blend of spices for a warming dish.

Ingredients
  • 1 cup cooked white marrow beans
  • 1 can diced tomatoes
  • 1 bell pepper, chopped
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt to taste
Instructions
  1. 1. In a large pot, sauté the onion and garlic until translucent.
  2. 2. Add the bell pepper, diced tomatoes, cooked white marrow beans, chili powder, cumin, and salt.
  3. 3. Simmer for 20 minutes, stirring occasionally, and serve hot.

White Marrow Bean and Quinoa Bowl

A nutritious bowl filled with protein-rich white marrow beans, quinoa, and colorful vegetables, perfect for a balanced meal.

Ingredients
  • 1 cup cooked white marrow beans
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the cooked quinoa and white marrow beans.
  2. 2. Add cherry tomatoes, cucumber, and feta cheese.
  3. 3. Drizzle with olive oil, season with salt and pepper, and mix well before serving.

Creamy White Marrow Bean Hummus

A smooth and creamy hummus made with white marrow beans, tahini, and garlic, perfect for dipping or spreading.

Ingredients
  • 1 cup cooked white marrow beans
  • 1/4 cup tahini
  • 2 tablespoons olive oil
  • 2 cloves garlic
  • Juice of 1 lemon
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine the white marrow beans, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with pita bread or vegetable sticks.

White Marrow Bean Stir-Fry with Vegetables

A quick and colorful stir-fry featuring white marrow beans and a variety of fresh vegetables for a healthy dinner option.

Ingredients
  • 1 cup cooked white marrow beans
  • 1 cup mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • Sesame seeds for garnish
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add bell peppers and broccoli, stir-frying until tender.
  3. 3. Stir in the cooked white marrow beans, soy sauce, and ginger, cooking for an additional 2-3 minutes. Garnish with sesame seeds before serving.

White Marrow Bean Soup with Spinach

A comforting and nutritious soup featuring white marrow beans, fresh spinach, and aromatic herbs.

Ingredients
  • 1 cup cooked white marrow beans
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until soft.
  2. 2. Add vegetable broth, cooked white marrow beans, thyme, salt, and pepper, and bring to a boil.
  3. 3. Stir in the fresh spinach and simmer for 5 minutes before serving.

Baked White Marrow Bean Patties

Deliciously baked patties made with mashed white marrow beans, herbs, and spices, perfect for a healthy snack or meal.

Ingredients
  • 1 cup cooked white marrow beans, mashed
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1/4 cup parsley, chopped
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the mashed white marrow beans, breadcrumbs, egg, parsley, garlic powder, salt, and pepper.
  3. 3. Form the mixture into patties and place them on a baking sheet. Bake for 25 minutes or until golden brown.

White Marrow Bean Tacos with Mango Salsa

Flavorful tacos filled with seasoned white marrow beans and topped with a refreshing mango salsa for a vibrant meal.

Ingredients
  • 1 cup cooked white marrow beans
  • 4 small corn tortillas
  • 1 mango, diced
  • 1/4 red onion, chopped
  • 1 lime, juiced
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced mango, red onion, lime juice, cilantro, and salt to make the salsa.
  2. 2. Warm the corn tortillas in a skillet, then fill each with cooked white marrow beans.
  3. 3. Top with mango salsa and serve immediately.

White Marrow Bean and Sweet Potato Mash

A creamy and nutritious mash combining white marrow beans and sweet potatoes, perfect as a side dish.

Ingredients
  • 1 cup cooked white marrow beans
  • 2 medium sweet potatoes, peeled and cubed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil the sweet potatoes until tender, then drain.
  2. 2. In a bowl, mash the sweet potatoes with the cooked white marrow beans and olive oil.
  3. 3. Season with salt and pepper, and serve warm.

White Marrow Bean and Roasted Vegetable Bowl

A nourishing bowl filled with roasted vegetables and white marrow beans, drizzled with a balsamic glaze.

Ingredients
  • 1 cup cooked white marrow beans
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 1 red onion, sliced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Balsamic glaze for drizzling
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss zucchini, bell pepper, and red onion with olive oil, salt, and pepper, then spread on a baking sheet.
  2. 2. Roast for 20-25 minutes until tender.
  3. 3. In a bowl, combine the roasted vegetables and cooked white marrow beans, drizzling with balsamic glaze before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of white marrow beans?

White marrow beans are high in protein and fiber, which can aid in weight management and digestive health.

How should I cook white marrow beans?

Soak the beans overnight, then boil them for 1-2 hours until tender. They can also be cooked in a pressure cooker for faster results.

Can I eat white marrow beans if I have diabetes?

Yes, their low glycemic index makes them a suitable option for managing blood sugar levels.

How do I store dried white marrow beans?

Store in a cool, dry place in an airtight container to maintain freshness.

Are there any allergens associated with white marrow beans?

They are generally safe, but individuals with legume allergies should avoid them.

How can I incorporate white marrow beans into my diet?

They can be added to soups, stews, salads, or mashed as a spread.

What is the nutritional content of white marrow beans?

They are rich in protein, fiber, iron, and magnesium, making them a nutrient-dense food.

Can I eat them raw?

No, raw beans contain toxins that can be harmful; they must be cooked thoroughly.

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Comparisons
White Marrow Bean vs Acutifolius Bean White Marrow Bean vs Adzuki Bean White Marrow Bean vs Adzuki Bean
Nutrients
Protein in White Marrow Bean Calories in White Marrow Bean Vitamin-c in White Marrow Bean Magnesium in White Marrow Bean
Featured Guides
Health Benefits of White Marrow Bean Healthy Recipes with White Marrow Bean
Rankings
Legumes high in fiber Legumes high in protein Legumes low in carbohidratos Legumes low in índice glucémico