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Bean kofta Calories
Bean-based kofta providing plant protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Bean kofta (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 25 g of carbs, 7.4 g of protein, 5.2 g of fat and 6.1 g of fiber. Its 0.3 mg of Copper covers 33% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Bean kofta Nutrition Facts
Selected: 3 piece (medium) · 120 g
174
KCAL / 120G
Carbs
25g
· 9% DV
Protein
7.4g
· 15% DV
Fat
5.2g
· 7% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 17% · Fat 26%
Bean kofta nutrition facts table · 3 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 25 g | 9% |
| Fiber | 6.1 g | 22% |
| Protein | 7.4 g | 15% |
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 3 Pieces of Bean kofta?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 120 g | 174 kcal |
| 1 tablespoon (chopped) | 20 g | 29 kcal |
| 1 ounce (small) | 28 g | 41 kcal |
| 1 piece (small) | 35 g | 51 kcal |
| 100 g | 100 g | 145 kcal |
| 1 serving (medium) | 150 g | 218 kcal |
| 1 cup (chopped) | 180 g | 261 kcal |
| 5 piece (large) | 200 g | 290 kcal |
| 1 serving (large) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Bean kofta
How do you make bean kofta?
Bean kofta is made by mashing cooked beans with aromatics, herbs and spices, then shaping the mixture into patties or balls. Recipes use different binders, such as breadcrumbs or flour; bake or pan-fry the shaped kofta until browned and heated through.
What beans are best for bean kofta?
Soft, well-cooked beans that mash easily work best for bean kofta. Kidney beans, white beans and chickpeas can all be used, though the texture and flavor will change; drain them thoroughly so excess liquid does not make the mixture loose.
How do you stop bean kofta from falling apart?
To stop bean kofta from falling apart, drain the beans well, leave some texture when mashing, and add the binder gradually until the mixture holds its shape. Chilling the formed kofta before cooking also helps it firm up.
Can you bake bean kofta instead of frying it?
Yes, bean kofta can be baked instead of fried. Arrange the shaped pieces on a lightly oiled baking sheet and turn them carefully once they have firmed up. Baking uses less added oil, while pan-frying usually gives the outside a crispier finish.
What do you serve with bean kofta?
Bean kofta goes well with flatbread, salad, roasted vegetables, or rice, plus a sauce such as tahini, yogurt, or tomato sauce. For a plant-based meal, choose a tahini or tomato sauce and add fresh vegetables for contrast.
Can you make bean kofta with canned beans?
Yes, canned beans work well for bean kofta. Drain and rinse them, then pat them dry before mashing; the extra moisture in unrinsed or poorly drained beans can make the mixture too soft to shape.
Can bean kofta be frozen?
Yes, bean kofta freezes well. Freeze cooked pieces only after they have cooled, with parchment between layers in a sealed container. Thaw them in the refrigerator and reheat until hot throughout, or freeze the shaped uncooked kofta and cook after thawing.
How long does bean kofta last in the fridge?
Cooked bean kofta generally keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly after serving, and discard it if it develops an unusual smell, slimy surface, or visible mold.
Is bean kofta the same as falafel?
No, bean kofta and falafel are not the same dish. Falafel is commonly made from chickpeas or fava beans with herbs and spices, while bean kofta can use a wider range of beans and may be shaped and cooked in different ways.
Is bean kofta a healthy meal?
Yes, bean kofta can be a nourishing meal because beans provide plant protein and fiber. Pair it with vegetables and choose baking over deep-frying for a lighter plate; the ingredients and cooking method affect the finished dish.
Bean kofta Vitamins & Minerals
Vitamins
Folate
126µg · 32% DV
B1
0.14mg · 12% DV
B6
0.19mg · 11% DV
Biotin
2.88µg · 10% DV
Minerals
Copper
0.3mg · 33% DV
Manganese
0.58mg · 25% DV
Phosphorus
126mg · 18% DV
Magnesium
58mg · 14% DV
Sodium
306mg · 13% DV
Potassium ⭐
342mg · 10% DV
Bean kofta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bean kofta
To burn the 174 calories in 3 piece (medium) (120 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 Bean kofta?
Bean kofta is a Turkish-style bean-based kofta, made by mashing cooked beans and mixing them with ingredients such as bulgur, onion and herbs. The mixture is shaped into small patties or balls; recipes vary, and they may be pan-cooked or served without further cooking.
Soft and filling, with a flavour that changes with the herbs and spices used, Bean kofta works as a light meal with salad, pickles or lemon, or as part of a spread. It provides plant protein and fibre, with 5.1 g of fibre per 100 g. For a lighter version, bake the kofta rather than frying it and pair it with plenty of fresh vegetables.
How Nutritious Is Bean kofta?
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 Bean kofta 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 Bean kofta Contain Allergens?
Contains these allergens:
Which Diets Is Bean kofta Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bean kofta Fat Profile
SATURATED
0.7g
MONOUNSATURATED
2.34g
POLYUNSATURATED
2.14g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.