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Fresh İspir beans Calories
Low-calorie fresh legume vegetable providing fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Fresh İspir beans (125 g) has 39 calories. That works out to 31 calories per 100 g. It contains 8.9 g of carbs, 2.3 g of protein, 0.1 g of fat and 4.3 g of fiber. Its 53.8 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Fresh İspir beans Nutrition Facts
Selected: 1 cup (chopped) · 125 g
39
KCAL / 125G
Carbs
8.9g
· 3% DV
Protein
2.3g
· 5% DV
Fat
0.1g
· 0% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 20% · Fat 2%
Fresh İspir beans nutrition facts table · 1 cup (chopped) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 39 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 8.9 g | 3% |
| Fiber | 4.3 g | 15% |
| Protein | 2.3 g | 5% |
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 Chopped Fresh İspir beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 125 g | 39 kcal |
| 1 tablespoon (chopped) | 10 g | 3 kcal |
| 1 ounce (whole) | 28.4 g | 9 kcal |
| 5 piece (small) | 50 g | 16 kcal |
| 100 g | 100 g | 31 kcal |
| 10 piece (medium) | 100 g | 31 kcal |
| 1 cup (whole) | 100 g | 31 kcal |
| 150 g | 150 g | 47 kcal |
| 1 serving (medium) | 150 g | 47 kcal |
| 1 serving (large) | 200 g | 62 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Fresh İspir beans
What are Fresh İspir beans?
Fresh İspir beans are the fresh form of beans associated with İspir, a town in Türkiye known for its beans. Unlike the familiar dried İspir beans, the fresh product is used as a seasonal vegetable; check whether yours are sold as whole pods or shelled beans.
How do you cook Fresh İspir beans?
Fresh İspir beans can be simmered in a covered pan with onion, olive oil, tomato and a little water until tender. Trim and rinse them first, and add hot water if the pan gets dry. Serve them warm or chilled.
Are Fresh İspir beans the same as dried İspir beans?
No. Fresh İspir beans are harvested and eaten before drying, while dried İspir beans are mature beans preserved after harvest. Fresh ones need no soaking and suit vegetable-style dishes; dried beans usually need soaking and a longer cooking time.
Do you eat the pods of Fresh İspir beans?
If your Fresh İspir beans are sold as whole green pods, the pods are eaten after trimming and cooking. If they are sold as fresh shelled beans, eat the beans and discard the outer pod. The way they are presented at the market tells you which form you have.
How can you tell if Fresh İspir beans are fresh?
Choose Fresh İspir beans that look firm and brightly colored, without limp, slimy or discolored patches. Whole pods should feel crisp rather than rubbery; fresh shelled beans should look plump and not shriveled. Keep them cool and use them promptly.
Can you freeze Fresh İspir beans?
Yes, Fresh İspir beans can be frozen. Trim and wash them, dry them thoroughly, then freeze in meal-sized portions in an airtight container. Briefly blanching the beans and cooling them before freezing can help preserve their color and texture.
How should you store Fresh İspir beans in the refrigerator?
Keep Fresh İspir beans dry and unwashed in a breathable bag or container in the refrigerator’s crisper drawer. Wash them just before cooking, since trapped moisture can speed spoilage. Remove any soft or spoiled pieces before storing the rest.
What do Fresh İspir beans taste like?
Fresh İspir beans have a mild, fresh bean flavor, especially when harvested young and cooked until tender. Their taste works well with onion, tomato and olive oil. Older or tougher pods can be more fibrous, so trim any strings before cooking.
Can you use Fresh İspir beans instead of green beans?
Yes, Fresh İspir beans can generally replace green beans in a simmered vegetable dish if they are sold as whole pods. Trim and cut them as you would green beans, then cook until tender; shelled Fresh İspir beans need a different preparation.
Can you eat Fresh İspir beans raw?
It is better to cook Fresh İspir beans rather than eat them raw. Raw beans can be tough and may cause digestive discomfort; rinse them and steam, boil or simmer them until tender before serving.
Fresh İspir beans Vitamins & Minerals
Vitamins
Vitamin K
53.75µg · 45% DV
Vitamin C
15.25mg · 17% DV
Biotin
3.38µg · 11% DV
Folate
41.25µg · 10% DV
Minerals
Manganese
0.27mg · 12% DV
Copper
0.09mg · 10% DV
Potassium ⭐
264mg · 8% DV
Magnesium
31mg · 7% DV
Sodium
7.5mg · 0% DV
Fresh İspir beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh İspir beans
To burn the 39 calories in 1 cup (chopped) (125 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 Fresh İspir beans?
Fresh İspir beans are the tender, fresh form of a bean associated with İspir, in Erzurum province in northeastern Turkey. Unlike dried beans, young fresh beans are commonly cooked as a vegetable, with the pods included when they are tender.
Their flavour is mild and their texture becomes soft while holding its shape. In Turkey they are often simmered with onion and tomato, either with olive oil or meat; elsewhere, they work well in a simple stew, sauté or vegetable side. They are low in calories and provide fibre: 100 g contains 31 calories. Use a modest amount of oil and serve with grains or yogurt for an easy, balanced meal.
How Nutritious Is Fresh İspir beans?
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
Medium
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 Fresh İspir beans Processed?
NOVA 1
Unprocessed
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 Fresh İspir beans Contain Allergens?
No known major allergens
Which Diets Is Fresh İspir beans 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
Fresh İspir beans Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.