Cannellini Beans
A creamy white bean with the classic legume profile — low glycemic index, heavy fiber and protein.
FatTonic Facts
Cannellini Beans · per serving 1 cup cooked (179g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 9 | −19.8 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 11 | +17.6 |
| Protein (g) | 16 | +11.2 |
| Capped at 100 | raw 108.2 | = 100 |
| Glycemic index | 31 | |
| Carbs (g) | 40 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 173740 (Beans, kidney, all types, mature seeds, cooked, boiled, without salt), public domain, checked 2 Oct 2026.
Glycemic index: 31, from one test: “Cannellini beans, canned, drained, Edgell's™ brand (Simplot Australia, Cheltenham, Australia)”, Table A1 no. 1093 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Sydney University's Glycemic Index Research Service (Human Nutrition Unit, University of Sydney, Australia), unpublished observations, 1995-2007. Opened 26 Oct 2026; the 2021 edition could not be opened.
Per 100 g (USDA record; serving 179 g): carbs 22.8, sugar 0.3, fiber 6.4, protein 8.7, fat 0.5 g.
What this means for fat-burning
Why this score: glycemic load 9 set it, −19.8 points. Source: USDA FoodData Central, FDC 173740.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Cannellini Beans scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does cannellini beans spike insulin?
Glycemic load 9 for 1 cup cooked (179g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is cannellini beans good for fat loss?
Excellent (100/100): cannellini beans strongly supports fat-burning.
Better in legumes
Cannellini Beans ties for the best in legumes on this index.