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İspir Beans (Low Oil) Calories
High in fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of İspir Beans (Low Oil) (200 g) has 238 calories. That works out to 119 calories per 100 g. It contains 41.4 g of carbs, 14.2 g of protein, 2.6 g of fat and 13.6 g of fiber. Its 216 µg of Folate covers 54% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
İspir Beans (Low Oil) Nutrition Facts
Selected: 1 serving (medium) · 200 g
238
KCAL / 200G
Carbs
41.4g
· 15% DV
Protein
14.2g
· 28% DV
Fat
2.6g
· 3% DV
Fiber
13.6g
· 49% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 23% · Fat 10%
İspir Beans (Low Oil) nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 238 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 41.4 g | 15% |
| Fiber | 13.6 g | 49% |
| Protein | 14.2 g | 28% |
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 İspir Beans (Low Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 238 kcal |
| 1 tablespoon (small) | 25 g | 30 kcal |
| 100 g | 100 g | 119 kcal |
| 1 cup (medium) | 170 g | 202 kcal |
| 1 bottle (large) | 250 g | 298 kcal |
| 1 serving (large) | 300 g | 357 kcal |
| 1 pack (jumbo) | 400 g | 476 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About İspir Beans (Low Oil)
How do you cook low-oil İspir beans?
Cook low-oil İspir beans with onion, tomato or tomato paste, and enough water until the beans are tender. Soak the dried beans first, then simmer gently and avoid stirring vigorously so the skins stay intact.
What are low-oil İspir beans, and where do they come from?
Low-oil İspir beans are a lightly oiled bean dish made with İspir beans, a regional variety associated with İspir in Erzurum, northeastern Turkey. The beans are known for their large size and soft, creamy texture when cooked.
Why are İspir beans famous in Turkey?
İspir beans are famous for their regional identity and their texture: the large beans become tender and creamy while often holding their shape. They are especially associated with the Turkish bean stew kuru fasulye.
Do low-oil İspir beans need soaking before cooking?
Yes, soaking low-oil İspir beans before cooking helps them cook more evenly and become tender sooner. Drain and discard the soaking water before cooking; if the beans soak for an extended period in warm weather, keep them refrigerated.
Can you cook low-oil İspir beans in a pressure cooker?
Yes, low-oil İspir beans can be cooked in a pressure cooker, especially after soaking. Cooking time varies with the beans’ age and the cooker, so check tenderness carefully the first time rather than relying on a fixed time.
What is the difference between İspir beans and regular white beans?
İspir beans are a regional Turkish bean variety, commonly recognized by their large size and creamy cooked texture. Regular white beans can work in a similar stew, but their size, cooking time, and final texture may differ.
What can you use instead of İspir beans in a low-oil bean stew?
Great Northern or cannellini beans can substitute for İspir beans in a low-oil stew. They will not have exactly the same regional character or texture, so check them as they cook and adjust the liquid if they soften sooner.
How can you keep low-oil İspir beans from splitting while they cook?
To keep low-oil İspir beans from splitting, soak them first, bring them to a gentle simmer, and avoid vigorous stirring. Adding salt near the end and cooking beans of similar size together can also help them cook evenly.
What should you serve with low-oil İspir beans?
Low-oil İspir beans are commonly served with rice pilaf, pickles, and crusty bread. A simple salad or sliced onion adds freshness alongside the rich, tomato-based bean stew.
Can you freeze cooked low-oil İspir beans?
Yes, cooked low-oil İspir beans freeze well. Cool them, divide them into meal-sized airtight portions, and freeze with some sauce so they do not dry out; thaw and reheat thoroughly before serving.
İspir Beans (Low Oil) Vitamins & Minerals
Vitamins
Folate
216µg · 54% DV
B1
0.24mg · 20% DV
B6
0.2mg · 12% DV
B5
0.4mg · 8% DV
Minerals
Copper
0.44mg · 49% DV
Manganese
0.84mg · 37% DV
Phosphorus
252mg · 36% DV
Magnesium
96mg · 23% DV
Potassium ⭐
696mg · 20% DV
Sodium
420mg · 18% DV
İspir Beans (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off İspir Beans (Low Oil)
To burn the 238 calories in 1 serving (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 İspir Beans (Low Oil)?
İspir beans (low oil) are a home-style Turkish bean dish made with the large dried beans associated with İspir, in Erzurum province. The beans are usually soaked before cooking, then simmered with onion and tomato or tomato paste until tender and creamy. Their relatively thin skins are one of the qualities often prized in İspir beans. In Turkey, the dish is commonly served hot as a main course, with rice pilaf, bread and pickles; meat is optional. It suits a plant-forward meal, bringing both fibre and plant protein, with 6.8 g of fibre per 100 g. Keep the cooking oil measured and serve it with a fresh salad for a lighter plate.
How Nutritious Is İspir Beans (Low Oil)?
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 İspir Beans (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 İspir Beans (Low Oil) Contain Allergens?
No known major allergens
Which Diets Is İspir Beans (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
İspir Beans (Low Oil) Fat Profile
SATURATED
0.34g
MONOUNSATURATED
0.96g
POLYUNSATURATED
0.64g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.