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Small portion bean stew Calories
Plant-based protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
Small portion bean stew Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
18.5g
· 70%
Protein
6.5g
· 24%
Fat
0.7g
· 6%
Fiber
5.5g
Small portion bean stew Vitamins & Minerals
Vitamins
Folate
60µg · 15% DV
B1
0.13mg · 11% DV
Biotin
2µg · 7% DV
B6
0.08mg · 5% DV
Minerals
Phosphorus
85mg · 12% DV
Iron
2mg · 11% DV
Sodium
240mg · 10% DV
Zinc
1mg · 9% DV
Small portion bean stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small portion 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 Small portion bean stew Contain Allergens?
No known major allergens
Which Diets Is Small portion 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
Small portion bean stew Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Small portion bean stew
Small portion bean stew — Frequently Asked Questions
How can a small portion of bean stew be made easier to digest?
Soaking the beans beforehand, discarding the soaking water, and cooking them thoroughly can help reduce digestive discomfort. Spices such as cumin, fennel, or ginger may also help some people with bloating.
Is a small portion of bean stew better before or after exercise?
Because it contains fibre, it may feel heavy right before training for some people. It is often better a few hours before exercise or after training with a carbohydrate source such as rice or bread.
Why is bean stew often eaten with rice?
Beans and rice make a more filling, balanced meal together. This pairing can also help improve overall protein quality in plant-forward diets.
Can you eat a small portion of bean stew at night?
Yes, it can be eaten in the evening. If you are sensitive to fibre, a smaller serving earlier in the night may be more comfortable than a large late meal.
How long does cooked bean stew keep in the fridge?
Cooked bean stew usually keeps for about 3 to 4 days in the refrigerator in a sealed container. It should not sit at room temperature for long, and it should be reheated thoroughly.
Can a small portion of bean stew be frozen?
Yes, cooked bean stew freezes well in portion-sized containers. The texture may soften slightly after thawing, but the nutritional value is generally maintained.
Is the broth of bean stew worth eating too?
Yes, the broth can be part of the meal because it contains flavour and some dissolved nutrients. Most of the fibre remains in the beans, though, so eating the beans themselves matters most.
Can bean stew replace meat?
It can be a useful plant protein option, but it is not a direct one-to-one substitute for meat in every respect. It works best as part of a varied meal pattern that includes grains, vegetables, and other protein sources.
Who should be cautious with bean stew?
People with irritable bowel syndrome, sensitive digestion, or legume intolerance may need smaller portions or careful preparation. Those with kidney disease or other medical dietary restrictions should follow individual advice from a clinician.
Is a small portion of bean stew helpful for weight management?
It can support fullness because it provides both protein and fibre. The overall effect depends on the whole meal, especially how much oil, bread, or rice is eaten with it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.