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Tomato White Bean Stew Calories
Source of fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tomato White Bean Stew (240 g) has 264 calories. That works out to 110 calories per 100 g. It contains 39.6 g of carbs, 14.9 g of protein, 6.5 g of fat and 13 g of fiber. Its 0.5 mg of Copper covers 59% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Tomato White Bean Stew Nutrition Facts
Selected: 1 cup (medium) · 240 g
264
KCAL / 240G
Carbs
39.6g
· 14% DV
Protein
14.9g
· 30% DV
Fat
6.5g
· 8% DV
Fiber
13g
· 46% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 22% · Fat 21%
Tomato White Bean Stew nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 264 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.91 g | 5% |
| Trans fat | 0 g | |
| Sodium | 516 mg | 22% |
| Total carbohydrate | 39.6 g | 14% |
| Fiber | 13 g | 46% |
| Protein | 14.9 g | 30% |
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 Cup of Tomato White Bean Stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 264 kcal |
| 100 g | 100 g | 110 kcal |
| ½ cup (small) | 120 g | 132 kcal |
| 1 serving (small) | 180 g | 198 kcal |
| ½ bottle (half) | 200 g | 220 kcal |
| 1 serving (large) | 300 g | 330 kcal |
| 1.5 cup (large) | 360 g | 396 kcal |
| 1 bottle (whole) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Tomato White Bean Stew
How do you make Tomato White Bean Stew?
Tomato White Bean Stew is made by simmering cooked white beans with onion and tomato. Soften the onion, cook the tomato briefly, then add the beans and enough liquid to cover; simmer gently until the sauce thickens and the flavors come together.
Can you make Tomato White Bean Stew with canned beans?
Yes, canned beans work well in Tomato White Bean Stew and save time. Drain and rinse them, then stir them into the tomato sauce near the end of cooking so they heat through without breaking apart.
Do you need to soak beans for Tomato White Bean Stew?
Soaking dried beans before making Tomato White Bean Stew is helpful, though not essential if you use canned beans. Soak dried beans overnight, discard the soaking water, and cook them until tender before adding them to the tomato sauce.
Why are the beans in Tomato White Bean Stew still hard?
Beans in Tomato White Bean Stew can stay hard if they are old, under-soaked, or simmered with acidic tomatoes before softening. Cook dried beans in plain water until tender first, then add the tomato mixture and finish the stew.
What tomatoes are best for Tomato White Bean Stew?
Ripe fresh tomatoes or canned chopped tomatoes both suit Tomato White Bean Stew. Fresh tomatoes give a lighter, brighter sauce, while canned tomatoes are convenient and consistent; cook either with the onion before adding tender beans.
What should you serve with Tomato White Bean Stew?
Serve Tomato White Bean Stew with crusty bread, rice, or a grain such as bulgur to make a hearty meal. A crisp green salad or simply dressed vegetables add freshness alongside its soft beans and rich tomato sauce.
Can Tomato White Bean Stew be made in a slow cooker?
Yes, Tomato White Bean Stew can be cooked in a slow cooker, but dried beans should be soaked and boiled until tender first. Add them with the tomato mixture and cook until the flavors blend; relying on acidic tomatoes alone can leave beans firm.
How long does Tomato White Bean Stew last in the fridge?
Tomato White Bean Stew keeps in a covered container in the refrigerator for about three to four days. Cool it promptly after cooking, reheat only the portion you plan to eat, and make sure it is thoroughly hot before serving.
Can you freeze Tomato White Bean Stew?
Yes, Tomato White Bean Stew freezes well. Cool it, portion it into airtight freezer-safe containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat gently; the beans may be softer after freezing.
How can you keep Tomato White Bean Stew from tasting too acidic?
To make Tomato White Bean Stew taste less acidic, cook the tomatoes with softened onion until their raw edge fades, then season and taste again. A little olive oil can round out the sauce; avoid masking it with excessive sugar.
Tomato White Bean Stew Vitamins & Minerals
Vitamins
Folate
139.2µg · 35% DV
B1
0.38mg · 32% DV
B6
0.29mg · 17% DV
Vitamin C
12.48mg · 14% DV
Minerals
Copper
0.53mg · 59% DV
Manganese
0.91mg · 40% DV
Phosphorus
262mg · 37% DV
Iron
4.92mg · 27% DV
Potassium ⭐
876mg · 26% DV
Sodium
516mg · 22% DV
Tomato White Bean Stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato White Bean Stew
To burn the 264 calories in 1 cup (medium) (240 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 Tomato White Bean Stew?
Tomato White Bean Stew brings tender white beans together with tomatoes, often with onion and herbs, in a simple one-pot dish found in many home-cooking traditions. Versions vary, but the combination is especially at home in Mediterranean-style cooking, where beans are a familiar, sustaining pantry staple.
The beans turn soft and creamy while the tomato sauce stays gently tangy. Serve it warm with crusty bread, rice or a green salad; it also works well as a make-ahead lunch. It provides fibre and plant protein, with 5.4 g of fibre per 100 g. For a lighter bowl, keep the added oil modest and round out the meal with fresh vegetables.
How Nutritious Is Tomato White Bean Stew?
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 Tomato White 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 Tomato White Bean Stew Contain Allergens?
No known major allergens
Which Diets Is Tomato White Bean Stew 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
Tomato White Bean Stew Fat Profile
SATURATED
0.91g
MONOUNSATURATED
3.89g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.