White beans (bob) are the undisputed king of Bulgarian legumes, starring in the legendary bob chorba – a rich bean soup seasoned with spearmint and paprika.
How should I track White Beans (cooked)?
White Beans is high in fiber. When tracking White Beans, the dry-vs-cooked distinction is critical. Legumes absorb roughly 2–3 times their weight in water during soaking and cooking, so 100 g dry becomes 250–300 g cooked. Always check which form the nutrition values refer to. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found plant protein matches dairy for muscle outcomes — so tracking precision matters just as much here. If you use canned legumes, drain and rinse to reduce sodium by about 40%. Weigh on a kitchen scale for the most reliable count.