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Low-oil tomato and onion green beans Calories
Vegetable-rich dish with fiber and vitamin C
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil tomato and onion green beans (180 g) has 103 calories. That works out to 57 calories per 100 g. It contains 13.7 g of carbs, 3.2 g of protein, 4.7 g of fat and 5.6 g of fiber. Its 36.9 µg of Vitamin K covers 31% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Low-oil tomato and onion green beans Nutrition Facts
Selected: 1 serving (medium) · 180 g
103
KCAL / 180G
Carbs
13.7g
· 5% DV
Protein
3.2g
· 6% DV
Fat
4.7g
· 6% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 12% · Fat 38%
Low-oil tomato and onion green beans nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 13.7 g | 5% |
| Fiber | 5.6 g | 20% |
| Protein | 3.2 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 Low-oil tomato and onion green beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 103 kcal |
| 1 tablespoon (small) | 20 g | 11 kcal |
| 100 g | 100 g | 57 kcal |
| 1 cup (small) | 120 g | 68 kcal |
| 1 cup (medium) | 180 g | 103 kcal |
| 1 serving (large) | 250 g | 143 kcal |
| 1 serving (extra large) | 320 g | 182 kcal |
| 1 pack (large) | 400 g | 228 kcal |
Calculated from 57 calories per 100 g.
Frequently Asked Questions About Low-oil tomato and onion green beans
How do you make low-oil tomato and onion green beans?
To make low-oil tomato and onion green beans, soften chopped onion in a little oil, add chopped tomatoes and trimmed green beans, then season and simmer gently until tender. Add only a small splash of water if the vegetables need help cooking.
What do you serve with low-oil tomato and onion green beans?
Low-oil tomato and onion green beans pair well with rice, bulgur, or crusty bread to soak up the tomato juices. Serve them alongside yogurt or a simple salad, or offer them as a vegetable-based main dish.
Are low-oil tomato and onion green beans served hot or cold?
Low-oil tomato and onion green beans can be served hot, at room temperature, or chilled. They work as a warm side or a make-ahead dish; let them cool before refrigerating and bring them to room temperature if you prefer a softer tomato flavor.
Can you use canned green beans for low-oil tomato and onion green beans?
Yes, canned green beans work in low-oil tomato and onion green beans, but they are already cooked and softer than fresh beans. Simmer the tomato and onion first, then stir in drained beans near the end so they do not break apart.
Why are my low-oil tomato and onion green beans watery?
Low-oil tomato and onion green beans can turn watery because both tomatoes and beans release liquid as they cook. Start with little or no added water, and simmer uncovered at the end to reduce the sauce once the beans are tender.
Can you make low-oil tomato and onion green beans ahead of time?
Yes, low-oil tomato and onion green beans can be made ahead and refrigerated in a covered container for about 3–4 days. The flavors often meld as the dish rests; reheat only the portion you plan to eat, or serve it chilled.
Do you need to blanch green beans before making low-oil tomato and onion green beans?
No, you do not need to blanch fresh green beans before making low-oil tomato and onion green beans. Trim and cut them, then cook them directly with the onion and tomato; blanching is useful mainly if you want to shorten the later cooking time.
Can you freeze low-oil tomato and onion green beans?
Yes, low-oil tomato and onion green beans can be frozen in an airtight container once completely cooled. The beans may be softer after thawing, so freeze them for convenience rather than expecting the same firm texture as freshly cooked beans.
Why do Turkish-style low-oil tomato and onion green beans sometimes taste better the next day?
The tomato, onion, and bean flavors in low-oil tomato and onion green beans have more time to mingle after chilling, which can make the dish taste more rounded the next day. Cool and refrigerate it promptly, then serve it cold or reheat it.
Can you make low-oil tomato and onion green beans without garlic?
Yes, low-oil tomato and onion green beans do not need garlic. Onion and tomato provide the dish’s familiar savory base; add herbs such as parsley or a little black pepper if you want extra flavor without increasing the oil.
Low-oil tomato and onion green beans Vitamins & Minerals
Vitamins
Vitamin K
36.9µg · 31% DV
Vitamin C
23.76mg · 26% DV
B6
0.22mg · 13% DV
Folate
50.4µg · 13% DV
Minerals
Copper
0.16mg · 18% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
475mg · 14% DV
Phosphorus
70mg · 10% DV
Sodium
207mg · 9% DV
Low-oil tomato and onion green beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil tomato and onion green beans
To burn the 103 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 Low-oil tomato and onion green beans?
Low-oil tomato and onion green beans is a home-style dish of fresh green beans simmered with onion and tomato using a modest amount of oil. It is familiar in Turkish cooking, especially when fresh beans are in season, and can be served warm or cooled to room temperature.
The tomato brings gentle tang, the onion softens as it cooks, and the beans should remain tender with a little bite. Serve it as a vegetable side or make it a light meal with rice or bread; it also pairs well with a bean or lentil dish. It is a vegetable-rich option with fibre, providing 3.1 g per 100 g. For a more substantial plate, add a protein-rich accompaniment rather than extra oil.
How Nutritious Is Low-oil tomato and onion green 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 Low-oil tomato and onion green beans 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 Low-oil tomato and onion green beans Contain Allergens?
No known major allergens
Which Diets Is Low-oil tomato and onion green beans 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
Low-oil tomato and onion green beans Fat Profile
SATURATED
0.5g
MONOUNSATURATED
2.57g
POLYUNSATURATED
0.79g
Omega 6:3 ratio 7.8:1
Above the ideal 4:1 (7.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.