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A filling sauté of white beans, turkey and mushrooms, typically cooked with a modest amount of oil; provides protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of White Bean, Turkey and Mushroom Sauté (250 g) has 295 calories. That works out to 118 calories per 100 g. It contains 29.5 g of carbs, 25.5 g of protein, 9.5 g of fat and 9.5 g of fiber. Its 31.3 µg of Selenium covers 57% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 250 g
295
KCAL / 250G
Carbs
29.5g
· 11% DV
Protein
25.5g
· 51% DV
Fat
9.5g
· 12% DV
Fiber
9.5g
· 34% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 33% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.05 g | 10% |
| Trans fat | 0.05 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 29.5 g | 11% |
| Fiber | 9.5 g | 34% |
| Protein | 25.5 g | 51% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 295 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 180 g | 212 kcal |
| 1 cup (medium) | 220 g | 260 kcal |
| 1 cup (large) | 300 g | 354 kcal |
| 1 serving (large) | 350 g | 413 kcal |
| 1 bottle (large) | 400 g | 472 kcal |
Calculated from 118 calories per 100 g.
White bean, turkey and mushroom sauté is made by cooking turkey and mushrooms in a pan, then adding cooked white beans. Brown the turkey first, let the mushrooms release and cook off their moisture, and stir in the beans near the end.
White bean, turkey and mushroom sauté is built around turkey, white beans and mushrooms. Onion, garlic, thyme, paprika or black pepper are common additions, while a squeeze of lemon or chopped parsley can brighten the finished dish.
Yes, canned white beans work well in white bean, turkey and mushroom sauté. Drain and rinse them first, then fold them in near the end so they heat through without breaking apart during cooking.
Cook the turkey just until it is done to keep it tender in white bean, turkey and mushroom sauté. Cut it into evenly sized pieces and avoid leaving it in the pan while the mushrooms slowly cook down.
Cook the mushrooms in a hot, uncrowded pan to keep white bean, turkey and mushroom sauté from turning watery. If your pan is small, brown the mushrooms in batches and combine them with the turkey afterward.
White bean, turkey and mushroom sauté goes well with crusty bread, rice, or a crisp green salad. Since the beans make it hearty, a simple vegetable side is a good choice when you want to keep the meal balanced and light.
Yes, white bean, turkey and mushroom sauté can be made in one pan. Brown the turkey first and set it aside if the pan is crowded; cook the mushrooms, then return the turkey and add the cooked beans to finish.
White bean, turkey and mushroom sauté is not tied to one established regional tradition; it is a practical combination of familiar ingredients. You can adapt the herbs and vegetables to suit what you have on hand.
White bean, turkey and mushroom sauté keeps in the refrigerator for about three to four days when promptly chilled in a covered container. Reheat only the portion you plan to eat, until it is hot throughout.
Yes, you can freeze white bean, turkey and mushroom sauté in airtight portions after it has cooled. The mushrooms may soften after thawing, so defrost it in the refrigerator and reheat gently, stirring to bring the sauce together.
Vitamins
B3
8mg · 50% DV
B5
1.55mg · 31% DV
Folate
120µg · 30% DV
B12
0.7µg · 29% DV
Minerals
Selenium
31µg · 56% DV
Copper
0.48mg · 53% DV
Phosphorus
355mg · 51% DV
Manganese
0.78mg · 34% DV
Sodium
550mg · 24% DV
Potassium ⭐
788mg · 23% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 295 calories in 1 serving (medium) (250 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.
White bean, turkey and mushroom sauté is a home-style pan-cooked dish combining white beans, turkey and mushrooms, usually with a modest amount of oil. It is best understood as a practical Turkish-style meal rather than a single, firmly established regional recipe, bringing beans and meat together in one dish.
Serve it warm for lunch or dinner, on its own or with rice, bread and a fresh salad. The beans make it hearty, while turkey adds lean protein and mushrooms bring a tender, savoury quality. It also supplies fibre, so it can work as a satisfying one-pan meal. For a lighter plate, keep the oil modest and pair it with plenty of salad.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
2.05g
MONOUNSATURATED
4.13g
POLYUNSATURATED
1.88g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.