1 serving (medium) of White Beans Stew (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 37 g of carbs, 13 g of protein, 2.4 g of fat and 11 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

White Beans Stew Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

6.5g

· 13% DV

Fat

1.2g

· 2% DV

Fiber

5.5g

· 20% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 23% · Fat 10%

White Beans Stew Vitamins & Minerals

Vitamins

Folate

60µg · 15% DV

0.09mg · 8% DV

Biotin

2µg · 7% DV

0.08mg · 5% DV

Minerals

Phosphorus

85mg · 12% DV

Iron

2mg · 11% DV

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is White Beans Stew?

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

66/ 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 Stew 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 Stew

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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 Stew 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 Stew 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 Stew Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

White Beans Stew Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare White Beans Stew

🥘vs🥣

White Beans Stew vs Green Lentils (Boiled)6 kcal fewer per 100 g

→🥘vs🌱

White Beans Stew vs Edamame11 kcal fewer per 100 g

→🥘vs🫘

White Beans Stew vs White Beans17 kcal fewer per 100 g

→🥘vs🍲

White Beans Stew vs Bean Stew with Meat10 kcal fewer per 100 g

→

Foods Similar to White Beans Stew

🥣

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 Stew

How many calories are in white beans stew?

White beans stew provides 110 calories per 100 g. It also contains 6.5 g of protein, 18.5 g of carbohydrates, and 5.5 g of fiber per 100 g.

Is white beans stew low glycemic?

White beans stew has a glycemic index of 35. This makes it a low-glycemic food choice.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026