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Shell bean stew Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Shell bean stew (200 g) has 206 calories. That works out to 103 calories per 100 g. It contains 30.4 g of carbs, 9.2 g of protein, 6.8 g of fat and 10.2 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Shell bean stew Nutrition Facts
Selected: 1 cup (medium) · 200 g
206
KCAL / 200G
Carbs
30.4g
· 11% DV
Protein
9.2g
· 18% DV
Fat
6.8g
· 9% DV
Fiber
10.2g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 17% · Fat 28%
Shell bean stew nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 206 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.94 g | 5% |
| Trans fat | 0 g | |
| Sodium | 476 mg | 21% |
| Total carbohydrate | 30.4 g | 11% |
| Fiber | 10.2 g | 36% |
| Protein | 9.2 g | 18% |
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 Cup of Shell bean stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 206 kcal |
| 1 tablespoon (medium) | 20 g | 21 kcal |
| 100 g | 100 g | 103 kcal |
| ½ cup (small) | 100 g | 103 kcal |
| 1 serving (small) | 150 g | 155 kcal |
| 1 serving (large) | 250 g | 258 kcal |
| 1.5 cup (large) | 300 g | 309 kcal |
| 2 cup (extra large) | 400 g | 412 kcal |
Calculated from 103 calories per 100 g.
Frequently Asked Questions About Shell bean stew
How do you make shell bean stew?
Shell bean stew is made by simmering shelled beans with onion, tomatoes, olive oil and liquid until tender. Soften the onion in oil, add the tomatoes and beans, then simmer gently; add hot water as needed and avoid boiling the beans hard.
What ingredients go into shell bean stew?
The usual ingredients in shell bean stew are shelled beans, onion, tomatoes, olive oil, salt and water or stock. Some versions add garlic, peppers or herbs, but the beans should remain the main flavour.
Are shell beans in shell bean stew fresh or dried?
Shell bean stew can use fresh shelled beans or dried beans, but they need different preparation. Fresh beans usually go straight into the pot, while dried beans should be soaked and will need longer cooking; follow the package guidance for dried varieties.
How do you keep shell bean stew from turning mushy?
Keep shell bean stew at a gentle simmer and stir it as little as possible. Check the beans as they soften and stop cooking once they are tender; vigorous boiling and frequent stirring can break their skins and make the stew mushy.
Can you make shell bean stew with frozen beans?
Yes, shell bean stew works well with frozen shelled beans. You can usually add them directly to the pot without thawing, but check them earlier than you would fresh beans because frozen beans may soften more quickly.
What should you serve with shell bean stew?
Shell bean stew goes well with crusty bread, rice or a simple green salad. For a more substantial meal, serve it with a grain or potatoes; a spoonful of yogurt is also a common cooling accompaniment.
Can shell bean stew be made in a slow cooker?
Yes, shell bean stew can be made in a slow cooker, though the beans may soften at different rates depending on whether they are fresh or dried. Add enough liquid to cover them, and cook until tender rather than relying only on a fixed time.
How long does shell bean stew last in the fridge?
Shell bean stew generally keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need until steaming hot, and discard it if it has been left at room temperature for too long.
Can you freeze shell bean stew?
Yes, shell bean stew can be frozen in airtight portions. The beans may become softer after thawing, so freeze the stew once cooled and reheat it gently; if possible, slightly undercook the beans before freezing.
Is shell bean stew good for weight loss?
Shell bean stew can fit into a weight-loss meal because beans provide fibre and plant protein, which can make a meal satisfying. Keep added oil moderate and pair it with vegetables rather than automatically adding a large serving of bread or rice.
Shell bean stew Vitamins & Minerals
Vitamins
Folate
124µg · 31% DV
B1
0.26mg · 22% DV
Vitamin C
14.2mg · 16% DV
B6
0.26mg · 15% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.76mg · 33% DV
Phosphorus
166mg · 24% DV
Sodium
476mg · 21% DV
Potassium ⭐
592mg · 17% DV
Shell bean stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shell bean stew
To burn the 206 calories in 1 cup (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 Shell bean stew?
Shell bean stew is made with fresh beans removed from their pods and gently cooked, often with onion, tomato and olive oil. Recipes vary by household and region; some include other vegetables, while the beans remain the focus.
The beans turn tender and soak up the savoury, slightly sweet tomato broth. Serve it warm or at room temperature with bread, rice or other dishes at the table; in Turkey, it is often enjoyed as a home-style olive-oil dish. It provides fibre and plant protein, making it a satisfying option for a meat-free meal. For a lighter version, use a modest amount of oil and add extra vegetables.
How Nutritious Is Shell bean stew?
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 Shell 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 Shell bean stew Contain Allergens?
No known major allergens
Which Diets Is Shell bean stew 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
Shell bean stew Fat Profile
SATURATED
0.94g
MONOUNSATURATED
3.52g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 17.8:1
Above the ideal 4:1 (17.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.