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High in fiber and plant protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of White beans in chicken broth (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 37.4 g of carbs, 13 g of protein, 1.3 g of fat and 11 g of fiber. Its 0.5 mg of Copper covers 54% of the Daily Value. Its glycemic index is 31 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
212
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
13g
· 26% DV
Fat
1.3g
· 2% 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 70% · Protein 24% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 423 mg | 18% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 11 g | 39% |
| Protein | 13 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 212 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| ½ cup (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (medium) | 220 g | 260 kcal |
| 1.5 cup (large) | 270 g | 319 kcal |
| 1 serving (large) | 320 g | 378 kcal |
| 1 bottle (large) | 500 g | 590 kcal |
Calculated from 118 calories per 100 g.
White beans in chicken broth is a bean stew made by simmering dried white beans in chicken stock, often with onion and tomato paste. It is a broth-based version of kuru fasulye, a familiar Turkish home-cooked dish.
To make white beans in chicken broth, soften onion with tomato paste, then add soaked, drained beans and chicken broth. Simmer until the beans are tender, adding hot broth if needed to keep them covered and stew-like.
Soaking dried beans before making white beans in chicken broth is recommended because it helps them cook more evenly. Soak them in water, drain and rinse them before cooking, and use fresh broth rather than the soaking liquid.
Yes, canned beans work for white beans in chicken broth and make the dish quicker to prepare. Drain and rinse them first, then add them after the onion, tomato paste, and broth are hot so they do not turn mushy.
Dried white beans that soften while holding their shape work best for white beans in chicken broth. Choose beans of similar size so they cook evenly; smaller beans may become tender sooner, so check the pot as it simmers.
Add the chicken broth to white beans in chicken broth after cooking the onion and tomato paste, once the beans are in the pot. Use hot broth and enough to cover the beans, then simmer until they are tender.
White beans in chicken broth are often served with rice, crusty bread, or a simple salad. A spoonful of yogurt or a fresh, tangy side can balance the rich broth; the dish is filling enough to serve without extra meat.
To thicken white beans in chicken broth, simmer it uncovered so excess liquid evaporates. You can also mash a few cooked beans against the side of the pot and stir them back in; this thickens the broth without adding flour.
White beans in chicken broth keep for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need, and heat it thoroughly before serving.
Yes, white beans in chicken broth can be frozen once cooled. Divide the stew into airtight, meal-sized containers, leaving a little room for expansion; thaw it in the refrigerator and reheat thoroughly, stirring as it warms.
Vitamins
Folate
176.4µg · 44% DV
B1
0.22mg · 18% DV
B6
0.18mg · 11% DV
B5
0.36mg · 7% DV
Minerals
Copper
0.49mg · 54% DV
Manganese
0.83mg · 36% DV
Phosphorus
230mg · 33% DV
Iron
3.69mg · 21% DV
Potassium ⭐
670mg · 20% DV
Sodium
423mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 calories in 1 cup (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.
White beans in chicken broth is a Turkish home-style take on kuru fasulye, the familiar dish of dried beans simmered until tender. Chicken broth gives the cooking liquid a savoury depth; onion and tomato paste are common additions, though recipes vary. The beans turn soft and creamy while the broth stays spoonable and good for dipping bread. In Turkey it is often served as a filling main meal, with rice pilaf, pickles or a fresh salad alongside. It provides fibre and plant protein, so it can make a satisfying meat-free meal despite the broth. For a lighter serving, use a modest amount of oil and pair it with salad rather than a large portion of rice.
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.
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
0.22g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.49g
Omega 6:3 ratio 8.2:1
Above the ideal 4:1 (8.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.