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Oil-Free Green Beans with Lean Beef Calories
Oil-free, lean-protein and fiber-rich meal
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-Free Green Beans with Lean Beef (200 g) has 164 calories. That works out to 82 calories per 100 g. It contains 13.2 g of carbs, 16.4 g of protein, 4.8 g of fat and 4.6 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Oil-Free Green Beans with Lean Beef Nutrition Facts
Selected: 1 serving (medium) · 200 g
164
KCAL / 200G
Carbs
13.2g
· 5% DV
Protein
16.4g
· 33% DV
Fat
4.8g
· 6% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 41% · Fat 26%
Oil-Free Green Beans with Lean Beef nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 164 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.7 g | 9% |
| Trans fat | 0.1 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 4.6 g | 16% |
| Protein | 16.4 g | 33% |
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 Oil-Free Green Beans with Lean Beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 164 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 120 g | 98 kcal |
| 1 cup (medium) | 160 g | 131 kcal |
| 1 serving (large) | 250 g | 205 kcal |
| 1 serving (extra large) | 350 g | 287 kcal |
| 1 pack (whole) | 400 g | 328 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Oil-Free Green Beans with Lean Beef
How do you make Oil-Free Green Beans with Lean Beef?
Oil-Free Green Beans with Lean Beef is made by simmering lean beef, green beans, onion, tomatoes or tomato paste, and water until tender. Brown the beef in a nonstick pot with a splash of water, add the aromatics, then simmer with the beans until both are cooked.
How do you keep the beef tender in Oil-Free Green Beans with Lean Beef?
Cook the beef before adding the green beans if it needs more time to become tender. Lean beef can take longer than the vegetables, and adding the beans later helps them keep their shape instead of turning mushy during a long simmer.
Can Oil-Free Green Beans with Lean Beef taste good without oil?
Yes, Oil-Free Green Beans with Lean Beef can be flavorful without added oil. Soften the onion in a nonstick pan with a little water, then stir in tomato paste, garlic, and seasoning; a slow simmer lets the beef and tomatoes build a savory broth.
What cut of beef works best in Oil-Free Green Beans with Lean Beef?
Lean stew beef cut into evenly sized cubes works well in Oil-Free Green Beans with Lean Beef. Choose a cut suited to slow cooking, such as top round or another lean braising cut, and simmer it until tender before adding the beans if needed.
Can you use frozen green beans in Oil-Free Green Beans with Lean Beef?
Yes, frozen green beans work in Oil-Free Green Beans with Lean Beef. Add them straight from frozen rather than thawing first, and start with less water because frozen beans release liquid as they cook; add more only if the pot looks dry.
Can you make Oil-Free Green Beans with Lean Beef in a slow cooker?
Yes, Oil-Free Green Beans with Lean Beef can be made in a slow cooker. Add the beef, aromatics, tomatoes, and a modest amount of liquid first; add the green beans later in cooking so they do not become overly soft.
How long does Oil-Free Green Beans with Lean Beef last in the fridge?
Oil-Free Green Beans with Lean Beef keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.
Can Oil-Free Green Beans with Lean Beef be frozen?
Yes, Oil-Free Green Beans with Lean Beef can be frozen in meal-size airtight containers. Let it cool before freezing and thaw it in the refrigerator; the green beans may be softer after thawing, but the stew remains suitable for reheating.
What should you serve with Oil-Free Green Beans with Lean Beef?
Serve Oil-Free Green Beans with Lean Beef with rice, crusty bread, or potatoes to make it a fuller meal. For a lighter pairing, add a crisp salad or plain yogurt; both complement the tomato-rich stew without competing with its flavor.
Is Oil-Free Green Beans with Lean Beef a good meal for weight loss?
Oil-Free Green Beans with Lean Beef can fit a weight-loss eating plan as a filling meal built around vegetables and lean beef. Keep the accompanying rice, bread, or potatoes to a portion that suits your appetite, and add salad if you want more volume.
Oil-Free Green Beans with Lean Beef Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
Vitamin K
38µg · 32% DV
B3
5mg · 31% DV
B6
0.4mg · 24% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
210mg · 30% DV
Zinc
3mg · 27% DV
Copper
0.18mg · 20% DV
Potassium ⭐
580mg · 17% DV
Sodium
110mg · 5% DV
Oil-Free Green Beans with Lean Beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Green Beans with Lean Beef
To burn the 164 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 Oil-Free Green Beans with Lean Beef?
Oil-Free Green Beans with Lean Beef brings together green beans and small pieces of beef, often with onion and tomato, in a simple home-style stew. The ingredients cook in their own juices rather than added oil, so the beans turn tender while keeping a fresh, slightly sweet flavour. It is a Turkish-style meal that works well for lunch or dinner, served with rice, bulgur or bread; a spoonful of yoghurt is a natural accompaniment. The combination makes it a filling vegetable-and-meat dish, with 8.2 g of protein per 100 g. For a lighter, more vegetable-forward plate, use a generous amount of beans and keep the beef portions modest.
How Nutritious Is Oil-Free Green Beans with Lean Beef?
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 Oil-Free Green Beans with Lean Beef 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 Oil-Free Green Beans with Lean Beef Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Green Beans with Lean Beef Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Oil-Free Green Beans with Lean Beef Fat Profile
SATURATED
1.7g
MONOUNSATURATED
2.04g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.