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Low-Oil Tomato White Beans Calories
High in fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-Oil Tomato White Beans (200 g) has 234 calories. That works out to 117 calories per 100 g. It contains 39 g of carbs, 13.6 g of protein, 3.2 g of fat and 12.8 g of fiber. Its 0.5 mg of Copper covers 56% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Low-Oil Tomato White Beans Nutrition Facts
Selected: 1 serving (medium) · 200 g
234
KCAL / 200G
Carbs
39g
· 14% DV
Protein
13.6g
· 27% DV
Fat
3.2g
· 4% DV
Fiber
12.8g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 23% · Fat 12%
Low-Oil Tomato White Beans nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.44 g | 2% |
| Trans fat | 0 g | |
| Sodium | 380 mg | 17% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 12.8 g | 46% |
| Protein | 13.6 g | 27% |
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 White Beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 234 kcal |
| 100 g | 100 g | 117 kcal |
| ½ cup (small) | 100 g | 117 kcal |
| 0.75 cup (medium) | 150 g | 176 kcal |
| 1 cup (medium) | 200 g | 234 kcal |
| 1 piece (whole) | 250 g | 293 kcal |
| 1.5 cup (large) | 300 g | 351 kcal |
| 1 serving (large) | 300 g | 351 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Low-Oil Tomato White Beans
How do you make low-oil tomato white beans?
Low-oil tomato white beans are made by simmering softened white beans with tomato, onion and a small amount of oil. Soak dried beans first, and add the tomato after the beans have begun to soften so its acidity does not slow cooking.
What do you serve with low-oil tomato white beans?
Low-oil tomato white beans go well with rice, crusty bread or a grain such as bulgur. For a lighter meal, serve them with a green salad; pickles or plain yogurt are also common accompaniments in Turkish-style meals.
Can you make low-oil tomato white beans with canned beans?
Yes, canned beans work well in low-oil tomato white beans and cut down the cooking time. Drain and rinse them, simmer the tomato and seasonings first, then stir in the beans near the end so they heat through without breaking apart.
Why are the beans in low-oil tomato white beans still hard?
Beans in low-oil tomato white beans may stay hard if they are old, undercooked or simmered with tomato from the start. Cook the beans until nearly tender before adding tomato, and add hot water if the pot becomes too dry.
Can you freeze low-oil tomato white beans?
Yes, low-oil tomato white beans freeze well. Cool the dish, divide it into airtight portions and freeze; thaw it in the refrigerator and reheat until steaming hot. The beans may become a little softer after freezing, but the flavor is usually retained.
How long do low-oil tomato white beans last in the fridge?
Low-oil tomato white beans keep for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and avoid leaving the cooked dish at room temperature for an extended time.
Are low-oil tomato white beans the same as baked beans?
No, low-oil tomato white beans are not necessarily the same as baked beans. They are typically simmered as a Turkish-style bean stew with tomato, while baked beans are often cooked in a sweeter sauce and may be baked or sold canned.
Can low-oil tomato white beans be made without soaking the beans?
Yes, but dried beans may take longer to cook if you make low-oil tomato white beans without soaking them. For a quicker meal, soak the beans ahead or use drained canned beans; add tomato once dried beans are tender.
Do low-oil tomato white beans cause bloating?
They can cause gas or bloating in some people because white beans contain fiber and fermentable carbohydrates. Soaking dried beans, discarding the soaking water and increasing portions gradually may make low-oil tomato white beans easier to tolerate.
Are low-oil tomato white beans good for weight loss?
Low-oil tomato white beans can make a filling meal because they provide plant protein and fiber. They do not cause weight loss by themselves; portion size and what you serve alongside them, such as rice or bread, also affect the meal.
Low-Oil Tomato White Beans Vitamins & Minerals
Vitamins
Folate
204µg · 51% DV
B1
0.28mg · 23% DV
B6
0.24mg · 14% DV
Vitamin C
8.4mg · 9% DV
Minerals
Copper
0.5mg · 56% DV
Manganese
0.86mg · 37% DV
Phosphorus
242mg · 35% DV
Potassium ⭐
810mg · 24% DV
Sodium
380mg · 17% DV
Low-Oil Tomato White 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 White Beans
To burn the 234 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 Low-Oil Tomato White Beans?
Low-Oil Tomato White Beans is a Turkish home-style stew of dried white beans cooked until tender with tomatoes and typically onion, using little oil. Tomato gives the sauce a gentle tang, while the beans turn soft and creamy inside. It is a familiar, filling main dish in Turkey, rather than simply a side of plain beans.
It is commonly served with rice pilaf, bread, pickles or a fresh salad, and the flavours often deepen after resting overnight. The beans make it a useful source of plant protein and fibre. For a lighter plate, serve a moderate portion with salad and pickles, or use less rice and bread alongside.
How Nutritious Is Low-Oil Tomato White 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
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 Low-Oil Tomato White 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 White Beans Contain Allergens?
No known major allergens
Which Diets Is Low-Oil Tomato White 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
Low-Oil Tomato White Beans Fat Profile
SATURATED
0.44g
MONOUNSATURATED
1.38g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.