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Sour green beans Calories
Sour-prepared green beans; low in calories, provides fiber and vitamin C.
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sour green beans (150 g) has 57 calories. That works out to 38 calories per 100 g. It contains 10.6 g of carbs, 3.2 g of protein, 0.5 g of fat and 4.7 g of fiber. Its 48 µg of Vitamin K covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Sour green beans Nutrition Facts
Selected: 1 serving (medium) · 150 g
57
KCAL / 150G
Carbs
10.6g
· 4% DV
Protein
3.2g
· 6% DV
Fat
0.5g
· 1% DV
Fiber
4.7g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 21% · Fat 8%
Sour green beans nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 57 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 10.6 g | 4% |
| Fiber | 4.7 g | 17% |
| Protein | 3.2 g | 6% |
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 Sour green beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 57 kcal |
| 1 tablespoon (small) | 18 g | 7 kcal |
| 3 tablespoon (medium) | 54 g | 21 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (chopped) | 120 g | 46 kcal |
| 1 serving (large) | 220 g | 84 kcal |
| 1 piece (whole) | 300 g | 114 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Sour green beans
What is sour green beans?
Sour green beans is a Turkish-style cooked dish; in this context, the Turkish name refers to fresh cowpeas cooked with a sour flavor. It is not necessarily fermented or pickled, and recipes vary by household.
How do you make sour green beans?
To make sour green beans, trim fresh cowpeas and simmer them gently with ingredients such as onion and tomato. Add the souring ingredient used in your recipe, then cook until the beans are tender without falling apart.
Are sour green beans fermented or pickled?
No, sour green beans usually refers to a cooked Turkish dish, not fermented beans or a jarred pickle. Its tang comes from a sour ingredient added during cooking, such as lemon or sour grape juice.
What makes sour green beans taste sour?
Sour green beans get their tang from the recipe’s souring ingredient. Turkish versions may use lemon juice, sour grape juice, or sumac; add it gradually so it brightens the cowpeas without overpowering them.
Can you make sour green beans with regular green beans instead of cowpeas?
Yes, regular green beans can be cooked with a similar sour flavor, but the result is not the same as the Turkish dish made with fresh cowpeas. Cowpeas have a distinct shape and texture, so cooking time may differ.
Why do sour green beans turn mushy?
Sour green beans can turn mushy if the cowpeas are overcooked or stirred too vigorously. Choose firm, fresh pods, simmer gently, and check tenderness as they cook; frozen cowpeas may need less time.
Should sour green beans be served hot or cold?
Sour green beans can be served warm or cold. The olive-oil-style versions are often served chilled or at room temperature, while a freshly cooked pot can be enjoyed warm with bread or a simple side.
What do you serve with sour green beans?
Serve sour green beans with rice, bulgur, or crusty bread to make a fuller meal. A plain yogurt side or other simple vegetable dishes also work well alongside the beans’ tangy flavor.
Can you use frozen cowpeas for sour green beans?
Yes, frozen cowpeas work in sour green beans. Add them directly to the pot or thaw them first, then start checking for tenderness earlier than you would with fresh pods, since frozen beans may cook faster.
How long do cooked sour green beans last in the refrigerator?
Refrigerate cooked sour green beans in a covered container once they have cooled, and eat them within 3–4 days. Reheat only the portion you plan to serve so the stored dish is not repeatedly warmed.
Sour green beans Vitamins & Minerals
Vitamins
Vitamin K
48µg · 40% DV
Vitamin C
16.5mg · 18% DV
Folate
57µg · 14% DV
B2
0.14mg · 11% DV
Minerals
Manganese
0.29mg · 13% DV
Sodium
270mg · 12% DV
Copper
0.09mg · 10% DV
Iron
1.65mg · 9% DV
Potassium ⭐
308mg · 9% DV
Sour green beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour green beans
To burn the 57 calories in 1 serving (medium) (150 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 Sour green beans?
Sour green beans is the English listing for ekşili yeşil börülce, a Turkish home-style dish made by cooking fresh green cowpeas with a pleasantly sharp, sour seasoning. Onion and often tomato form the base; lemon or another local souring ingredient may provide the tang. It is cooked rather than simply pickled, so the beans turn tender while holding their shape.
In Turkey, it is often served cool or at room temperature as an olive-oil meze or vegetable side, alongside bread, rice or grilled dishes. The beans provide fibre and vitamin C, while the dish is light in calories (38 kcal per 100 g). For a lighter version, use the oil sparingly and adjust the sourness with lemon; it also fits well on a shared mezze table.
How Nutritious Is Sour green 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
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 Sour green 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 Sour green beans Contain Allergens?
No known major allergens
Which Diets Is Sour green 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
Sour green beans Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.