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Barbunya pilaki salad Calories
Olive-oil bean salad, typically made with tomato, onion, and carrot.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Barbunya pilaki salad (200 g) has 264 calories. That works out to 132 calories per 100 g. It contains 34.4 g of carbs, 10.8 g of protein, 9.6 g of fat and 10.2 g of fiber. Its 0.3 mg of Copper covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Barbunya pilaki salad Nutrition Facts
Selected: 1 cup (medium) · 200 g
264
KCAL / 200G
Carbs
34.4g
· 13% DV
Protein
10.8g
· 22% DV
Fat
9.6g
· 12% DV
Fiber
10.2g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 16% · Fat 33%
Barbunya pilaki salad nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 1.36 g | 7% |
| Trans fat | 0 g | |
| Sodium | 460 mg | 20% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 10.2 g | 36% |
| Protein | 10.8 g | 22% |
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 Barbunya pilaki salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 264 kcal |
| 1 tablespoon (small) | 15 g | 20 kcal |
| 3 tablespoon (medium) | 45 g | 59 kcal |
| 100 g | 100 g | 132 kcal |
| ½ cup (small) | 100 g | 132 kcal |
| 1 serving (medium) | 150 g | 198 kcal |
| 1 serving (large) | 250 g | 330 kcal |
| 1 cup (large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Barbunya pilaki salad
What is Barbunya pilaki salad?
Barbunya pilaki salad is a Turkish olive-oil bean dish served as a salad, usually made with barbunya beans, tomato, onion, and carrot. The beans are cooked with the vegetables, then served cool or at room temperature rather than as a leafy raw salad.
How is Barbunya pilaki salad different from barbunya pilaki?
Barbunya pilaki salad is essentially barbunya pilaki presented as a cold salad or meze. Both commonly feature beans cooked with olive oil and vegetables; the salad is cooled before serving and may be finished with herbs or lemon.
How do you make Barbunya pilaki salad at home?
Cook barbunya beans gently with olive oil, onion, tomato, and carrot until tender but still intact, then let the mixture cool. Resting it before serving helps the beans take on the savory vegetable and olive-oil flavors.
Is Barbunya pilaki salad served hot or cold?
Barbunya pilaki salad is usually served cold or at room temperature. Chilling lets the olive-oil dressing and vegetables flavor the beans, so it works well as a make-ahead meze; add fresh herbs just before serving if you like.
Can you make Barbunya pilaki salad with canned beans?
Yes, canned beans work well in Barbunya pilaki salad and save the soaking and initial cooking. Drain and rinse them, add them to the cooked tomato, onion, and carrot mixture, and heat gently so they keep their shape.
What do you serve with Barbunya pilaki salad?
Serve Barbunya pilaki salad with rice, bulgur, or crusty bread to make the meal more substantial. It also fits a Turkish meze spread alongside other vegetable dishes, or can be paired with a simple green salad.
Can Barbunya pilaki salad be made ahead?
Yes, Barbunya pilaki salad is well suited to making ahead because its flavors meld as it rests. Refrigerate it in a covered container, then bring out only the amount you plan to serve and garnish it just before eating.
Can you freeze Barbunya pilaki salad?
You can freeze Barbunya pilaki salad, but the thawed carrots and beans may be softer and the mixture may release liquid. Cool it fully before packing, thaw it in the refrigerator, and avoid freezing it again after thawing.
Is Barbunya pilaki salad healthy?
Barbunya pilaki salad can be a nourishing dish: it combines beans with vegetables and olive oil, and the beans provide fiber and plant protein. It can be served as a side or paired with grains for a more filling meal.
Can people with diabetes eat Barbunya pilaki salad?
Yes, Barbunya pilaki salad can fit into a diabetes-conscious meal, but barbunya contains carbohydrates that affect blood glucose. Pairing a considered portion with non-starchy vegetables and accounting for the rest of the meal can help; individual guidance may be useful.
Barbunya pilaki salad Vitamins & Minerals
Vitamins
Folate
96µg · 24% DV
B1
0.18mg · 15% DV
Vitamin E
2.2mg · 15% DV
B6
0.18mg · 11% DV
Minerals
Copper
0.34mg · 38% DV
Manganese
0.7mg · 30% DV
Phosphorus
184mg · 26% DV
Sodium
460mg · 20% DV
Potassium ⭐
620mg · 18% DV
Barbunya pilaki salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Barbunya pilaki salad
To burn the 264 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 Barbunya pilaki salad?
Barbunya pilaki salad brings Turkish pilaki-style beans to the table as a chilled or room-temperature salad. Barbunya beans are gently cooked with olive oil, tomato, onion and carrot, then left to cool so the flavours meld. It draws on the Turkish tradition of olive-oil vegetable dishes, often served as part of a shared spread.
The beans are tender, while the vegetables give the dish a mild sweetness and the tomato-oil dressing keeps it savoury. Serve it as a side, a meze, or a light lunch with bread and fresh herbs. It provides plant protein and fibre; a little lemon or parsley brightens it, while using a measured pour of oil keeps the dressing light.
How Nutritious Is Barbunya pilaki salad?
Nutrient density
Medium
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 Barbunya pilaki salad 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 Barbunya pilaki salad Contain Allergens?
No known major allergens
Which Diets Is Barbunya pilaki salad 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
Barbunya pilaki salad Fat Profile
SATURATED
1.36g
MONOUNSATURATED
6.5g
POLYUNSATURATED
1.16g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.