1 serving (medium) of White Beans Pilaki (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 35.6 g of carbs, 11.2 g of protein, 5.8 g of fat and 10.2 g of fiber. Its 0.3 mg of Copper covers 29% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is White Beans Pilaki?

White beans pilaki is a Turkish olive-oil dish of white beans gently cooked with vegetables such as onion and carrot. Pilaki refers to a style of cooking found across Turkish and other Eastern Mediterranean cuisines, with recipes varying from kitchen to kitchen.

The beans turn tender while the glossy sauce is gently sweet from the vegetables. It is commonly served cool or at room temperature as part of a meze spread, alongside other vegetable dishes, or with bread. White beans pilaki provides plant protein and fibre; a 100 g portion has 5.1 g of fibre. For a lighter meal, pair it with a crisp salad, or serve it as a small starter before a main dish.

White Beans Pilaki Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

17.8g

· 6% DV

Protein

5.6g

· 11% DV

Fat

2.9g

· 4% 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 59% · Protein 19% · Fat 22%

White Beans Pilaki Vitamins & Minerals

Vitamins

0.11mg · 9% DV

Folate

35µg · 9% DV

Biotin

1.5µg · 5% DV

Vitamin E

0.7mg · 5% DV

Minerals

Iron

2mg · 11% DV

Sodium

240mg · 10% DV

Phosphorus

72mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is White Beans Pilaki?

Nutrient density

High

70/ 100

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

62/ 100

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.

White Beans Pilaki Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off White Beans Pilaki

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is White Beans Pilaki 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 White Beans Pilaki Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White Beans Pilaki 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

White Beans Pilaki Fat Profile

SATURATED

0.4g

MONOUNSATURATED

1.5g

POLYUNSATURATED

0.35g

⚖️

Omega 6:3 ratio 7.2:1

Above the ideal 4:1 (7.2:1).

Compare White Beans Pilaki

🥘vs🥣

White Beans Pilaki vs Green Lentils (Boiled)4 kcal more per 100 g

→🥘vs🌱

White Beans Pilaki vs Edamame1 kcal fewer per 100 g

→🥘vs🫘

White Beans Pilaki vs White Beans7 kcal fewer per 100 g

→🥘vs🍲

White Beans Pilaki vs Bean Stew with MeatSame calories per 100 g

→

Foods Similar to White Beans Pilaki

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About White Beans Pilaki

What is White Beans Pilaki?

White beans pilaki is a Turkish-style olive-oil dish of white beans cooked with vegetables, commonly onion, carrot and tomato. It is often served as a chilled meze or side rather than as a hot bean stew.

How is White Beans Pilaki different from baked beans?

White beans pilaki is typically cooked with olive oil, onion, carrot and tomato, then served cool or at room temperature. Baked beans are generally served hot and often have a sweeter, thicker sauce.

Is White Beans Pilaki served cold?

Yes, White Beans Pilaki is commonly served cold or at room temperature. Chilling it after cooking lets the olive oil and vegetable flavors settle in; bring it out shortly before serving rather than reheating it.

What vegetables go into White Beans Pilaki?

White Beans Pilaki most often includes onion, carrot and tomato alongside the beans. Garlic, parsley and lemon may also appear, but recipes vary between households and regional versions.

Can you use canned beans for White Beans Pilaki?

Yes, canned beans work well in White Beans Pilaki and cut down the cooking time. Drain and rinse them, then add them once the vegetables are tender so the beans warm through without breaking apart.

What do you serve with White Beans Pilaki?

White Beans Pilaki pairs well with crusty bread, grilled vegetables and other meze. It can also accompany a larger Turkish meal as a cold side dish; parsley and a little lemon make a fresh finishing touch.

How long does White Beans Pilaki last in the fridge?

White Beans Pilaki keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and avoid leaving the serving dish at room temperature for an extended period.

Can White Beans Pilaki be frozen?

Yes, White Beans Pilaki can be frozen, although the beans and carrots may be softer after thawing. Freeze it in airtight portions once cool, thaw it in the refrigerator, and reheat gently if you prefer it warm.

Is White Beans Pilaki a traditional Turkish dish?

Yes, White Beans Pilaki is part of Turkish olive-oil cooking, where legumes and vegetables are often served cool as meze or side dishes. Pilaki-style recipes also exist in neighboring cuisines, with ingredients and seasonings that vary.

Can White Beans Pilaki be eaten as a main meal?

Yes, White Beans Pilaki can make a light main meal, especially when served with bread or another substantial side. For a more filling plate, pair it with a grain or add a fresh salad.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026