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Stewed Beans Calories
High in protein and fiber, low in fat, source of iron and folate
CALORIES
GI
POTASSIUM
FIBER
Stewed Beans Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
18.2g
· 69%
Protein
6.7g
· 26%
Fat
0.6g
· 5%
Fiber
5.5g
Stewed Beans Vitamins & Minerals
Vitamins
Folate
40µg · 10% DV
B1
0.09mg · 8% DV
Biotin
2µg · 7% DV
B6
0.08mg · 5% DV
Minerals
Iron
2mg · 11% DV
Phosphorus
80mg · 11% DV
Zinc
1mg · 9% DV
Sodium
210mg · 9% DV
Stewed Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Stewed 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 Stewed Beans Contain Allergens?
No known major allergens
Which Diets Is Stewed Beans 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
Stewed Beans Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Stewed Beans
Stewed Beans — Frequently Asked Questions
How can I make stewed beans less likely to cause gas?
Soaking dried beans overnight in plenty of water and discarding that water can reduce some gas-producing compounds. Cooking them until fully tender and increasing portions gradually may also help.
When should salt be added to stewed beans?
Adding salt when the beans are nearly tender is a reliable approach. With older beans or hard water, salting very early can sometimes lengthen the cooking time.
Why do beans stay hard in a stew?
Old beans, hard water, and adding acidic ingredients such as tomatoes or tomato paste too early can delay softening. Cook the beans until tender first, then add acidic ingredients.
Can stewed beans be made in a pressure cooker?
Yes. A pressure cooker considerably shortens cooking time, although the exact time depends on the bean variety, age, and whether they were soaked. Do not overfill the cooker, as beans expand and foam during cooking.
Why does the sauce in stewed beans become thick or cloudy?
Beans naturally release starch as they cook, which thickens the cooking liquid. For a clearer sauce, discard the soaking water, rinse the beans, and avoid vigorous stirring.
What should I serve with stewed beans for a balanced meal?
Grains such as bulgur, brown rice, or whole-grain bread pair well with beans and complement their plant protein. A salad with lemon, peppers, or other vitamin C-rich vegetables can also support iron absorption from the meal.
Are meat-based or olive-oil stewed beans the better choice?
It depends on the meal you want. Meat adds animal protein and a richer flavor, while an olive-oil and vegetable version suits a more plant-forward meal; keeping added oil moderate is useful in either version.
Is stewed beans better before or after exercise?
A large serving immediately before training may cause bloating for some people because beans are high in fibre. After exercise, they can work well as part of a recovery meal with grains and vegetables.
Will eating stewed beans at night cause weight gain?
Eating beans at night does not by itself cause weight gain; overall intake and portion habits matter more. However, a late large serving may cause gas or digestive discomfort in sensitive people.
How should cooked stewed beans be stored, and can they be frozen?
Cool the dish promptly, refrigerate it in a sealed container, and generally eat it within 3 to 4 days. It freezes well in individual portions; avoid repeatedly thawing and refreezing it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.