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Sun-dried tomato piyaz Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sun-dried tomato piyaz (180 g) has 308 calories. That works out to 171 calories per 100 g. It contains 40.3 g of carbs, 12.8 g of protein, 11.7 g of fat and 11.5 g of fiber. Its 0.5 mg of Copper covers 56% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Sun-dried tomato piyaz Nutrition Facts
Selected: 1 serving (medium) · 180 g
308
KCAL / 180G
Carbs
40.3g
· 15% DV
Protein
12.8g
· 26% DV
Fat
11.7g
· 15% 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 51% · Protein 16% · Fat 33%
Sun-dried tomato piyaz nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 308 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 1.69 g | 8% |
| Trans fat | 0 g | |
| Sodium | 479 mg | 21% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 11.5 g | 41% |
| Protein | 12.8 g | 26% |
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 Sun-dried tomato piyaz?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 308 kcal |
| 1 tablespoon (chopped) | 18 g | 31 kcal |
| ½ cup (chopped) | 90 g | 154 kcal |
| 100 g | 100 g | 171 kcal |
| 1 serving (small) | 130 g | 222 kcal |
| 1 cup (chopped) | 180 g | 308 kcal |
| 1 pack (medium) | 250 g | 428 kcal |
| 1 serving (large) | 260 g | 445 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Sun-dried tomato piyaz
What is sun-dried tomato piyaz?
Sun-dried tomato piyaz is a Turkish bean salad made with white beans and sun-dried tomatoes, usually dressed with olive oil and lemon. Onion and fresh herbs add crunch and freshness, while the tomatoes give the salad a more concentrated, savory flavor.
How do you make sun-dried tomato piyaz?
Make sun-dried tomato piyaz by combining cooked white beans with chopped sun-dried tomatoes, onion, and parsley. Toss gently with olive oil and lemon juice, then let it stand briefly so the beans absorb some of the dressing without breaking apart.
Which beans are best for sun-dried tomato piyaz?
Large white beans work best in sun-dried tomato piyaz because they hold their shape and make a hearty salad. Cook dried beans until tender but not mushy, or drain canned white beans well before mixing them with the other ingredients.
Should you rehydrate sun-dried tomatoes for sun-dried tomato piyaz?
Rehydrate leathery, dry-packed tomatoes briefly in hot water before adding them to sun-dried tomato piyaz. Drain and chop them once softened. Oil-packed tomatoes are usually ready to use, though draining excess oil keeps the dressing from becoming heavy.
Is sun-dried tomato piyaz the same as Turkish piyaz?
Sun-dried tomato piyaz is a variation of Turkish piyaz, not one fixed traditional recipe. Piyaz commonly refers to a bean salad, and regional versions differ; Antalya piyaz, for example, is known for its tahini-based sauce rather than sun-dried tomatoes.
Does sun-dried tomato piyaz traditionally contain tahini?
No, tahini is not essential to sun-dried tomato piyaz; olive oil and lemon make a simple dressing. You can add tahini for a richer variation, but it changes the flavor and brings the salad closer to the style associated with Antalya piyaz.
Can you make sun-dried tomato piyaz with canned beans?
Yes, canned white beans work well in sun-dried tomato piyaz. Drain and rinse them to remove the canning liquid, then pat them dry so the dressing clings better and the salad does not become watery.
What can you serve with sun-dried tomato piyaz?
Serve sun-dried tomato piyaz with grilled vegetables, crusty bread, or alongside grilled fish or meat. Its tangy, concentrated tomato flavor pairs well with simply seasoned mains, so it can add contrast without needing another strongly dressed side.
Can sun-dried tomato piyaz be made ahead?
Yes, sun-dried tomato piyaz can be made ahead and chilled in a covered container. Add fresh herbs closer to serving time, then taste and toss the salad again, since the beans and tomatoes will absorb some of the dressing as they rest.
How do you keep sun-dried tomato piyaz from getting watery?
Drain the beans and any rehydrated tomatoes thoroughly before making sun-dried tomato piyaz. Add the dressing gradually rather than pouring it all in at once, and keep juicy ingredients or extra lemon juice from pooling in the serving bowl.
Sun-dried tomato piyaz Vitamins & Minerals
Vitamins
Folate
133.2µg · 33% DV
B1
0.34mg · 28% DV
Vitamin K
25.56µg · 21% DV
B6
0.29mg · 17% DV
Minerals
Copper
0.5mg · 56% DV
Manganese
0.83mg · 36% DV
Phosphorus
236mg · 34% DV
Potassium ⭐
788mg · 23% DV
Sodium
479mg · 21% DV
Sun-dried tomato piyaz Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sun-dried tomato piyaz
To burn the 308 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 Sun-dried tomato piyaz?
Sun-dried tomato piyaz is a Turkish bean salad made with cooked white beans, sun-dried tomatoes and usually onion and fresh herbs. A simple dressing of olive oil with lemon juice or vinegar brings the ingredients together, balancing the beans’ creamy, substantial texture with the tomatoes’ concentrated sweet-tart flavour.
In Türkiye, piyaz is commonly served as a meze or side dish alongside köfte and grilled foods, though it also makes a satisfying lunch on its own. It provides fibre and plant protein, with 6.4 g of fibre per 100 g. For a lighter serving, go easy on the oil and add extra parsley or other fresh greens.
How Nutritious Is Sun-dried tomato piyaz?
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 Sun-dried tomato piyaz 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 Sun-dried tomato piyaz Contain Allergens?
No known major allergens
Which Diets Is Sun-dried tomato piyaz 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
Sun-dried tomato piyaz Fat Profile
SATURATED
1.69g
MONOUNSATURATED
7.69g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.