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Green beans stew (low oil) Calories
Rich in fiber and vitamins, low-fat vegetable stew
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green beans stew (low oil) (180 g) has 81 calories. That works out to 45 calories per 100 g. It contains 13 g of carbs, 2.9 g of protein, 2.2 g of fat and 5.8 g of fiber. Its 576 µg of Vitamin A covers 64% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Green beans stew (low oil) Nutrition Facts
Selected: 1 serving (medium) · 180 g
81
KCAL / 180G
Carbs
13g
· 5% DV
Protein
2.9g
· 6% DV
Fat
2.2g
· 3% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 14% · Fat 24%
Green beans stew (low oil) nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 5.8 g | 21% |
| Protein | 2.9 g | 6% |
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 Serving of Green beans stew (low oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 81 kcal |
| 1 piece (small) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (small) | 120 g | 54 kcal |
| 1 piece (medium) | 150 g | 68 kcal |
| 1 cup (medium) | 160 g | 72 kcal |
| 1 piece (large) | 220 g | 99 kcal |
| 1 serving (large) | 250 g | 113 kcal |
| 1 serving (extra large) | 300 g | 135 kcal |
| 2 serving (double) | 360 g | 162 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Green beans stew (low oil)
How do you make green beans stew (low oil)?
Green beans stew (low oil) is made by simmering cut green beans with onion, tomato, a little olive oil and water until tender. Keep the pot covered over low heat, and add a small splash of water if the sauce dries before the beans soften.
Why are the beans in green beans stew (low oil) still tough?
The beans in green beans stew (low oil) may stay tough if they are old, fibrous or simply undercooked. Trim any strings and continue simmering gently with the lid on until tender; mature beans can take longer than young, slender ones.
Is green beans stew (low oil) served hot or cold?
Green beans stew (low oil) can be served warm, at room temperature or chilled. In Turkish-style olive-oil cooking, it is often served cool or at room temperature, after resting so the tomato and onion flavors settle into the beans.
Can you freeze green beans stew (low oil)?
Yes, green beans stew (low oil) can be frozen. Cool it completely, divide it into airtight portions and freeze; thaw and reheat the portion you need. The beans may be softer after thawing, but the stew remains suitable for a meal.
How long does green beans stew (low oil) last in the fridge?
Green beans stew (low oil) keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it once it has cooled rather than leaving it out for an extended time, and reheat only the portion you plan to eat.
Can you make green beans stew (low oil) with frozen green beans?
Yes, frozen green beans work in green beans stew (low oil). Add them straight to the pot without thawing, then check tenderness as they cook; frozen beans can release extra liquid, so avoid adding too much water at the start.
What goes into Turkish-style green beans stew (low oil)?
Turkish-style green beans stew (low oil) commonly combines green beans, onion, tomato, olive oil and water. Garlic is an optional addition, and some cooks add a little sugar to balance tart tomatoes, but it is not essential to the dish.
What should you serve with green beans stew (low oil)?
Green beans stew (low oil) pairs well with rice, bulgur, bread or plain yogurt. For a lighter meal, serve it with salad; for a more filling Turkish-style table, offer it alongside pilaf and a bowl of yogurt.
Can green beans stew (low oil) be made without tomatoes?
Yes, green beans stew (low oil) can be made without tomatoes, though tomato is common in Turkish versions and gives the dish its red, lightly tangy sauce. Use a little water to help the beans cook, and season the onion-based broth to taste.
How do you keep green beans stew (low oil) from becoming watery?
To keep green beans stew (low oil) from becoming watery, use only a small amount of added water and let the tomato cook down. If the beans are already tender but the sauce is thin, simmer briefly uncovered so excess liquid evaporates.
Green beans stew (low oil) Vitamins & Minerals
Vitamins
Vitamin A
576µg · 64% DV
Vitamin K
66.6µg · 55% DV
Vitamin C
23.4mg · 26% DV
Folate
68.4µg · 17% DV
Minerals
Manganese
0.34mg · 15% DV
Copper
0.13mg · 14% DV
Iron
1.98mg · 11% DV
Phosphorus
68mg · 10% DV
Sodium
216mg · 9% DV
Potassium ⭐
288mg · 8% DV
Green beans stew (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green beans stew (low oil)
To burn the 81 calories in 1 serving (medium) (180 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 Green beans stew (low oil)?
Low-oil green bean stew is a home-style dish of green beans gently cooked with onion, tomato and a modest amount of olive oil. It is especially familiar in Turkish cooking, where it is often made with fresh summer beans, though versions vary in how much tomato they use and how the beans are cut.
The beans turn tender in a light, glossy sauce. In Turkey, this kind of olive-oil vegetable dish is commonly served cool or at room temperature, either alongside other small dishes or as part of a meal with bread or rice. It is a light, fibre-rich choice, with 3.2 g of fibre per 100 g. Keep the oil measured and serve with plain grains or a crisp salad for an easy meal.
How Nutritious Is Green beans stew (low oil)?
Nutrient density
Very 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 Green beans stew (low oil) 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 Green beans stew (low oil) Contain Allergens?
No known major allergens
Which Diets Is Green beans stew (low oil) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Green beans stew (low oil) Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.