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Vegan Cranberry Beans Calories
Plant-based protein and fiber source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegan Cranberry Beans (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 32.9 g of carbs, 10.4 g of protein, 6.7 g of fat and 11 g of fiber. Its 0.4 mg of Copper covers 46% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Vegan Cranberry Beans Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
32.9g
· 12% DV
Protein
10.4g
· 21% DV
Fat
6.7g
· 9% DV
Fiber
11g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 18% · Fat 26%
Vegan Cranberry Beans nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 32.9 g | 12% |
| Fiber | 11 g | 39% |
| Protein | 10.4 g | 21% |
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 Vegan Cranberry Beans?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (small) | 20 g | 26 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 130 g | 166 kcal |
| 1 serving (large) | 250 g | 320 kcal |
| 1 cup (large) | 260 g | 333 kcal |
| 1 bottle (whole) | 350 g | 448 kcal |
| 1 pack (whole) | 400 g | 512 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Vegan Cranberry Beans
How do you cook Vegan Cranberry Beans?
Cook Vegan Cranberry Beans with onion, carrot, tomato, olive oil, and water for a Turkish-style bean dish. Soak dried beans first, then simmer them until tender; add acidic ingredients such as lemon or tomato after the beans have started softening.
Do Vegan Cranberry Beans need to be soaked?
Dried Vegan Cranberry Beans benefit from soaking before cooking, which helps them cook more evenly. Fresh beans do not need soaking. After soaking dried beans, discard the water and rinse them before adding fresh water for cooking.
What do Vegan Cranberry Beans taste like?
Vegan Cranberry Beans have a mild, creamy, slightly nutty flavor and a tender texture when cooked. In a Turkish-style preparation with olive oil, tomato, and vegetables, they take on those flavors while remaining hearty enough to serve as a main dish.
Can you make Vegan Cranberry Beans with fresh beans instead of dried ones?
Yes, Vegan Cranberry Beans can be made with fresh or dried beans. Fresh beans usually cook faster and can go straight into the pot after shelling; dried beans need soaking and may need to be partly cooked before you add the vegetables.
Why do Vegan Cranberry Beans split while cooking?
Vegan Cranberry Beans can split if they are boiled vigorously, cooked for too long, or are older and uneven in texture. Simmer them gently and check for tenderness as they cook; soaking dried beans can also help them cook more evenly.
What should you serve with Vegan Cranberry Beans?
Serve Vegan Cranberry Beans with rice, bulgur, or crusty bread, and add a simple salad for freshness. The Turkish olive-oil style is also commonly served cool or at room temperature, with lemon and fresh herbs.
Can you freeze cooked Vegan Cranberry Beans?
Yes, cooked Vegan Cranberry Beans freeze well. Cool them, divide them into meal-sized portions, and freeze them in airtight containers. Thaw in the refrigerator and reheat thoroughly; the beans may be a little softer after freezing.
How long do cooked Vegan Cranberry Beans keep in the fridge?
Cooked Vegan Cranberry Beans keep for about 3–4 days in a covered container in the refrigerator. Cool and refrigerate them promptly rather than leaving the dish out for an extended period, and reheat only the portion you plan to eat.
Can you substitute another bean for Vegan Cranberry Beans?
Yes, pinto beans are a close substitute for Vegan Cranberry Beans in a cooked dish, while kidney beans also work if you do not mind a firmer texture. Cooking times can vary, so cook the replacement until tender before serving.
Do Vegan Cranberry Beans cause gas?
They can cause gas or bloating in some people because beans contain carbohydrates that are fermented in the gut. Soaking dried Vegan Cranberry Beans, discarding the soaking water, and cooking them thoroughly may make them easier to tolerate.
Vegan Cranberry Beans Vitamins & Minerals
Vitamins
Folate
147.6µg · 37% DV
B1
0.22mg · 18% DV
Vitamin E
2.07mg · 14% DV
B6
0.22mg · 13% DV
Minerals
Copper
0.41mg · 46% DV
Manganese
0.76mg · 33% DV
Phosphorus
194mg · 28% DV
Magnesium
77mg · 18% DV
Potassium ⭐
585mg · 17% DV
Sodium
378mg · 16% DV
Vegan Cranberry Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan Cranberry Beans
To burn the 230 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 Vegan Cranberry Beans?
Vegan cranberry beans is a plant-based take on the Turkish home-style barbunya dish, made with cranberry beans simmered with ingredients such as onion, tomato and olive oil. Some versions also include carrot or potato. The beans turn tender and creamy, while the tomato-and-olive-oil sauce is gently savoury, sometimes with a little sweetness. In Turkey, barbunya is commonly served at room temperature or chilled as a meze or side; it also pairs well with bread, rice and other small dishes. It provides plant-based protein and fibre, making it a satisfying meat-free option. For a lighter serving, use a modest amount of oil and add a fresh salad.
How Nutritious Is Vegan Cranberry 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 Vegan Cranberry 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 Vegan Cranberry Beans Contain Allergens?
No known major allergens
Which Diets Is Vegan Cranberry 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
✓ Suitable
Low FODMAP
— Not suitable
Vegan Cranberry Beans Fat Profile
SATURATED
0.86g
MONOUNSATURATED
4.23g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.