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Baked White Bean Stew Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Baked White Bean Stew (200 g) has 290 calories. That works out to 145 calories per 100 g. It contains 42.8 g of carbs, 13.6 g of protein, 8 g of fat and 13 g of fiber. Its 0.6 mg of Copper covers 62% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Baked White Bean Stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
290
KCAL / 200G
Carbs
42.8g
· 16% DV
Protein
13.6g
· 27% DV
Fat
8g
· 10% DV
Fiber
13g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 18% · Fat 24%
Baked White Bean Stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 42.8 g | 16% |
| Fiber | 13 g | 46% |
| Protein | 13.6 g | 27% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Baked White Bean Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 290 kcal |
| 100 g | 100 g | 145 kcal |
| ½ cup (small) | 100 g | 145 kcal |
| 1 cup (diced) | 120 g | 174 kcal |
| 1 serving (small) | 150 g | 218 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1.5 cup (large) | 300 g | 435 kcal |
| 1 piece (whole) | 350 g | 508 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Baked White Bean Stew
How do you make baked white bean stew?
Baked white bean stew is made by combining softened white beans with an onion-and-tomato-based sauce, then baking until the flavors meld. For the Turkish-style dish, the beans are usually cooked until tender before they go into the oven.
What beans are used in baked white bean stew?
Baked white bean stew is made with dried white beans, often the large white beans used for Turkish kuru fasulye. Choose beans that are similar in size so they soften evenly; old beans may take much longer to cook.
Can you make baked white bean stew with canned beans?
Yes, canned white beans work in baked white bean stew because they are already cooked. Drain and rinse them, then bake them in the sauce just long enough to absorb its flavor; add a little liquid if the mixture looks dry.
Why are the beans in baked white bean stew still hard?
Beans in baked white bean stew may stay hard if they are old, were not soaked, or were cooked with acidic ingredients before softening. Cook the beans in plain water until tender first, then add tomato or other acidic ingredients.
Do you need to soak beans for baked white bean stew?
Soaking dried beans overnight is recommended for baked white bean stew because it helps them cook more evenly and reduces cooking time. Drain and rinse the soaking water before cooking; canned beans do not need soaking.
What is the difference between baked white bean stew and Turkish kuru fasulye?
Baked white bean stew is a name for a white-bean dish cooked in the oven, while Turkish kuru fasulye is the broader Turkish bean stew, often made on the stovetop. Baking it in a güveç pot gives it a slower, more concentrated finish.
Can baked white bean stew be made with meat?
Yes, baked white bean stew can be made with meat. Turkish versions may include beef, pastırma, or sucuk, while meat-free versions rely on onion, tomato, pepper, and seasoning for flavor.
What do you serve with baked white bean stew?
Baked white bean stew pairs well with rice, crusty bread, pickles, or a simple salad. For a Turkish-style meal, serve it with pilaf and a tangy side such as pickled vegetables or yogurt.
How long does baked white bean stew keep in the fridge?
Baked white bean stew keeps for about three days in the refrigerator when cooled and stored in a covered container. Refrigerate leftovers promptly and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze baked white bean stew?
Yes, baked white bean stew freezes well. Cool it, divide it into meal-sized portions, and freeze in airtight containers; thaw in the refrigerator and reheat thoroughly. The texture may soften slightly after freezing.
Baked White Bean Stew Vitamins & Minerals
Vitamins
Folate
160µg · 40% DV
B1
0.32mg · 27% DV
Biotin
4.4µg · 15% DV
Vitamin E
2.2mg · 15% DV
Minerals
Copper
0.56mg · 62% DV
Manganese
0.9mg · 39% DV
Phosphorus
260mg · 37% DV
Potassium ⭐
760mg · 22% DV
Sodium
440mg · 19% DV
Baked White Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked White Bean Stew
To burn the 290 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked White Bean Stew?
Baked white bean stew is a home-style dish of dried white beans cooked slowly with onion and a tomato-based sauce in an oven-safe pot. Recipes vary: some include meat, while a meat-free version makes a substantial plant-based meal. The long, gentle cooking leaves the beans tender and lets them absorb the savoury sauce.
In Turkey, where the dish is known as güveçte kuru fasulye, it is commonly served for lunch or dinner with rice, pickles or bread. It provides fibre and plant protein, with 6.5 g of fibre per 100 g. For a lighter plate, keep the oil modest and serve it with salad, or choose a smaller portion of rice.
How Nutritious Is Baked White Bean Stew?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked White Bean Stew Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked White Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Baked White Bean Stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked White Bean Stew Fat Profile
SATURATED
1.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2.5g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.