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Turkey and Bean Sauté Calories
Lean protein and fiber source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Turkey and Bean Sauté (220 g) has 262 calories. That works out to 119 calories per 100 g. It contains 13.9 g of carbs, 34.5 g of protein, 7.7 g of fat and 5.1 g of fiber. Its 12.3 mg of B3 covers 77% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Turkey and Bean Sauté Nutrition Facts
Selected: 1 serving (medium) · 220 g
262
KCAL / 220G
Carbs
13.9g
· 5% DV
Protein
34.5g
· 69% DV
Fat
7.7g
· 10% DV
Fiber
5.1g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 52% · Fat 27%
Turkey and Bean Sauté nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 262 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.67 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 407 mg | 18% |
| Total carbohydrate | 13.9 g | 5% |
| Fiber | 5.1 g | 18% |
| Protein | 34.5 g | 69% |
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 Turkey and Bean Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 262 kcal |
| 1 tablespoon (small) | 25 g | 30 kcal |
| 1 piece (small) | 90 g | 107 kcal |
| 100 g | 100 g | 119 kcal |
| 1 piece (large) | 150 g | 179 kcal |
| 1 cup (medium) | 170 g | 202 kcal |
| 1 serving (large) | 300 g | 357 kcal |
| 1 pack (large) | 400 g | 476 kcal |
Calculated from 119 calories per 100 g.
Frequently Asked Questions About Turkey and Bean Sauté
How do you make Turkey and Bean Sauté?
Turkey and Bean Sauté is made by browning bite-size turkey pieces in a pan, then cooking them with beans and seasonings. Add cooked beans near the end so they warm through without breaking apart, and make sure the turkey is fully cooked.
What beans work best in Turkey and Bean Sauté?
Green beans, cooked white beans, or canned beans all work in Turkey and Bean Sauté. Trim and cook fresh green beans until tender before adding them; drain and rinse canned beans, then stir them in near the end of cooking.
How do you keep Turkey and Bean Sauté from drying out?
Cook the turkey briefly over fairly high heat and avoid crowding the pan, which can make it stew rather than brown. Turkey breast dries out quickly, so add a splash of stock or water if the pan becomes dry and stop cooking once the meat is done.
Can you make Turkey and Bean Sauté with ground turkey?
Yes, ground turkey works well in Turkey and Bean Sauté. Break it up as it browns and cook it through before adding the beans. Because ground turkey has a different texture from diced pieces, a little broth or tomato can help the dish stay moist.
What should you serve with Turkey and Bean Sauté?
Serve Turkey and Bean Sauté with rice, crusty bread, or a simple green salad. For a lighter plate, add a crisp side salad rather than another rich dish; if your sauté includes plenty of vegetables, it can also be served on its own.
Can Turkey and Bean Sauté be made ahead?
Yes, you can cook Turkey and Bean Sauté ahead and reheat it for a later meal. Refrigerate it promptly in a covered container, then reheat only what you plan to eat until it is steaming hot throughout.
How long does Turkey and Bean Sauté last in the fridge?
Turkey and Bean Sauté keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it within two hours of cooking, and discard it if it has been left at room temperature longer than that.
Can you freeze Turkey and Bean Sauté?
Yes, Turkey and Bean Sauté can be frozen in airtight, meal-size containers once cooled. Thaw it in the refrigerator and reheat it thoroughly; green beans may be softer after freezing, while cooked dried or canned beans generally hold their shape better.
Can you use frozen green beans in Turkey and Bean Sauté?
Yes, frozen green beans can go straight into Turkey and Bean Sauté without thawing. Add them after the turkey has browned and cook until tender and hot throughout; they may release extra water, so let the pan simmer briefly before serving.
Is Turkey and Bean Sauté good for weight loss?
Turkey and Bean Sauté can fit into a weight-loss meal because turkey provides filling protein and beans add fiber. Keep the sautéing oil moderate and watch calorie-dense sides such as large portions of rice or bread.
Turkey and Bean Sauté Vitamins & Minerals
Vitamins
B3
12.32mg · 77% DV
B6
0.92mg · 54% DV
B12
0.92µg · 38% DV
Vitamin K
39.6µg · 33% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
383mg · 55% DV
Zinc
3.3mg · 30% DV
Copper
0.22mg · 24% DV
Potassium ⭐
737mg · 22% DV
Sodium
407mg · 18% DV
Turkey and Bean Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey and Bean Sauté
To burn the 262 calories in 1 serving (medium) (220 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 Turkey and Bean Sauté?
Turkey and Bean Sauté is a home-style skillet dish made by cooking turkey with beans; vegetables and seasonings vary from kitchen to kitchen. It fits the simple, practical cooking found in Turkey and is usually served hot as a main meal at lunch or dinner.
The turkey gives it a mild, lean taste, while the beans add a soft, hearty texture. Serve it with rice, bulgur or a crisp salad, or enjoy it on its own for a lighter meal. It provides protein and fibre, with 15.7 g of protein per 100 g. Using a measured amount of oil keeps the dish lighter without losing its savoury character.
How Nutritious Is Turkey and Bean Sauté?
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 Turkey and Bean Sauté 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 Turkey and Bean Sauté Contain Allergens?
No known major allergens
Which Diets Is Turkey and Bean Sauté Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Turkey and Bean Sauté Fat Profile
SATURATED
1.67g
MONOUNSATURATED
2.97g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.