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Stewed white beans Calories
Fiber-rich stewed white beans with good plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Stewed white beans (180 g) has 229 calories. That works out to 127 calories per 100 g. It contains 36.2 g of carbs, 14 g of protein, 3.2 g of fat and 11.5 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Stewed white beans Nutrition Facts
Selected: 1 serving (medium) · 180 g
229
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
14g
· 28% DV
Fat
3.2g
· 4% DV
Fiber
11.5g
· 41% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 24% · Fat 13%
Stewed white beans nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 229 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 11.5 g | 41% |
| Protein | 14 g | 28% |
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 Stewed white beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 229 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 4 tablespoon (medium) | 72 g | 91 kcal |
| 1 piece (small) | 90 g | 114 kcal |
| 100 g | 100 g | 127 kcal |
| ½ cup (half) | 110 g | 140 kcal |
| 1 cup (medium) | 220 g | 279 kcal |
| 1 serving (large) | 250 g | 318 kcal |
| 1 piece (jumbo) | 320 g | 406 kcal |
Calculated from 127 calories per 100 g.
Frequently Asked Questions About Stewed white beans
How do you make stewed white beans?
Stewed white beans are made by simmering cooked white beans with onion, tomato or tomato paste, oil, and seasoning. Soften the onion first, stir in the tomato, then add the beans and enough water for a thick, spoonable sauce.
What goes into stewed white beans?
Stewed white beans usually contain white beans, onion, tomato or tomato paste, water, oil, and salt. Garlic, herbs, pepper, or meat are common additions, while the basic tomato-sauce version can be made entirely with plant-based ingredients.
Why are my stewed white beans still hard?
Stewed white beans may stay hard if the beans are old, were not soaked, or were cooked with acidic tomato before softening. Cook the beans in water until tender first, then add tomato or tomato paste and finish simmering them in the sauce.
Do you have to soak white beans before making stewed white beans?
No, soaking is not essential, but it helps white beans cook more evenly and can shorten cooking time. If you soak them, cover them generously with water, discard that water, and rinse the beans before cooking.
Can you make stewed white beans with canned beans?
Yes, canned white beans work well for stewed white beans. Drain and rinse them, then simmer them gently with softened onion and tomato sauce; add less cooking time and liquid than you would for dried beans.
What do you serve with stewed white beans?
Stewed white beans pair well with crusty bread, rice, or a simple green salad. In Mediterranean-style meals, serve them with olives or roasted vegetables; bread is especially useful for soaking up the tomato sauce.
How long do stewed white beans last in the fridge?
Stewed white beans keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.
Can you freeze stewed white beans?
Yes, stewed white beans freeze well because the tomato sauce helps keep them moist. Cool them, divide them into meal-sized portions, and freeze in airtight containers; thaw in the refrigerator before reheating.
Are stewed white beans healthy?
Yes, stewed white beans can be a nourishing meal, providing plant protein and fiber. A homemade version with plenty of beans and modest amounts of oil and salt is a practical way to make the dish part of a balanced meal.
Do stewed white beans cause gas?
They can cause gas in some people because white beans contain carbohydrates that gut bacteria ferment. Soaking dried beans and discarding the soaking water may help; starting with a smaller serving can also make the dish easier to tolerate.
Stewed white beans Vitamins & Minerals
Vitamins
Folate
140.4µg · 35% DV
B1
0.14mg · 12% DV
Biotin
3.6µg · 12% DV
B6
0.18mg · 11% DV
Minerals
Copper
0.32mg · 36% DV
Manganese
0.76mg · 33% DV
Phosphorus
212mg · 30% DV
Iron
3.78mg · 21% DV
Potassium ⭐
657mg · 19% DV
Sodium
432mg · 19% DV
Stewed white beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stewed white beans
To burn the 229 calories in 1 serving (medium) (180 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 Stewed white beans?
Stewed white beans are a familiar home-style dish in Turkey, made by simmering cooked white beans in a tomato and onion sauce. The beans are usually kept whole, while the sauce thickens around them; seasoning and consistency vary from kitchen to kitchen. It is a comforting, everyday preparation rather than a single fixed recipe.
The beans turn tender and creamy, with the tomato bringing gentle acidity and the softened onion adding sweetness. In Turkey, the dish is commonly served for lunch or dinner with rice, bread or pickles. Elsewhere, it works well as a satisfying meat-free main or a hearty side. It provides fibre and plant protein; pair it with a crisp salad for a fresher, lighter meal.
How Nutritious Is Stewed white 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
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 Stewed white 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 white beans Contain Allergens?
No known major allergens
Which Diets Is Stewed white 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
Stewed white beans Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.