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Oil-Free White Bean Stew Calories
Oil-free, high in fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Oil-Free White Bean Stew Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
21.5g
· 71%
Protein
7.5g
· 25%
Fat
0.5g
· 4%
Fiber
6.8g
Oil-Free White Bean Stew Vitamins & Minerals
Vitamins
Folate
72µg · 18% DV
B1
0.12mg · 10% DV
B6
0.1mg · 6% DV
B5
0.18mg · 4% DV
Minerals
Phosphorus
128mg · 18% DV
Iron
2mg · 11% DV
Magnesium
45mg · 11% DV
Sodium
230mg · 10% DV
Oil-Free White Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oil-Free White Bean Stew 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 White Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Oil-Free White Bean Stew 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
Oil-Free White Bean Stew Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 3.4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Oil-Free White Bean Stew
Oil-Free White Bean Stew — Frequently Asked Questions
Why can oil-free white bean stew cause gas or bloating?
White beans contain fermentable carbohydrates that can produce gas in the gut. Soaking dried beans, discarding the soaking water, cooking them thoroughly, and increasing portions gradually may improve tolerance.
How can I make oil-free white bean stew more flavorful without adding oil?
Build flavor with onion, garlic, tomato paste, cumin, bay leaf, black pepper, and a squeeze of lemon. Fresh parsley or a little vinegar at the end can brighten the dish without relying on added fat.
Do dried white beans need to be soaked before making stew?
Soaking is not strictly essential, but it shortens cooking time and may make beans easier for some people to digest. Canned or already cooked beans only need rinsing before use.
What should I serve with oil-free white bean stew?
Bulgur, brown rice, or whole-grain bread make it a more satisfying meal. A salad with peppers, parsley, or lemon also adds vitamin C, which can support absorption of the iron in beans.
Is white bean stew better before or after exercise?
Because beans digest slowly, a large serving immediately before hard exercise may feel uncomfortable. It can work well a few hours before training or afterward as part of a balanced meal with grains and vegetables.
Will eating oil-free white bean stew at night cause weight gain?
Eating it at night does not by itself cause weight gain; overall intake and portion size matter more. However, a large serving close to bedtime may trigger bloating or reflux in sensitive people.
Is oil-free white bean stew less filling than meat-based bean stew?
Meat adds a different flavor and extra protein, but bean stew can still be very satisfying because it provides both fiber and plant protein. Pairing it with a grain or, where appropriate, yogurt can make the meal feel more complete.
When should salt be added to white bean stew?
Adding salt toward the end of cooking makes it easier to judge the final texture and seasoning. If beans remain firm, the usual causes are insufficient cooking, old beans, or acidic ingredients added too early.
How should cooked oil-free white bean stew be stored?
Cool it promptly rather than leaving it at room temperature for a long time, then refrigerate it in a covered container. Use it within a few days, or freeze individual portions for longer storage.
Who should be cautious with oil-free white bean stew?
People with irritable bowel syndrome or sensitivity to high-FODMAP foods may need smaller portions or individualized guidance. Those following kidney-related restrictions on potassium, phosphorus, or protein should discuss portion sizes with their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.