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White Beans Stew (oily) Calories
Rich in protein and fiber, cooked with vegetable oil
In season: Autumn · Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of White Beans Stew (oily) (200 g) has 270 calories. That works out to 135 calories per 100 g. It contains 36.4 g of carbs, 13.4 g of protein, 7.4 g of fat and 10.4 g of fiber. Its 0.4 mg of Copper covers 40% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
White Beans Stew (oily) Nutrition Facts
Selected: 1 serving (medium) · 200 g
270
KCAL / 200G
Carbs
36.4g
· 13% DV
Protein
13.4g
· 27% DV
Fat
7.4g
· 9% DV
Fiber
10.4g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 20% · Fat 25%
White Beans Stew (oily) nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 520 mg | 23% |
| Total carbohydrate | 36.4 g | 13% |
| Fiber | 10.4 g | 37% |
| Protein | 13.4 g | 27% |
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 White Beans Stew (oily)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 270 kcal |
| 100 g | 100 g | 135 kcal |
| 1 piece (mini) | 100 g | 135 kcal |
| 1 serving (small) | 150 g | 203 kcal |
| 1 cup (whole) | 220 g | 297 kcal |
| 1 serving (extra large) | 250 g | 338 kcal |
| 1 serving (large) | 300 g | 405 kcal |
| 2 serving (double) | 400 g | 540 kcal |
| 1 bottle (jumbo) | 500 g | 675 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About White Beans Stew (oily)
How do you make white bean stew?
White bean stew is made by simmering cooked white beans with onion, tomato or tomato paste, and broth until the sauce comes together. For this oily version, start with a modest amount of oil and let the finished stew rest before serving.
Do you need to soak beans for white bean stew?
Soaking dried beans before making white bean stew helps them cook more evenly and usually shortens cooking. Cover them with plenty of water overnight, then drain and rinse them; use fresh water for cooking rather than the soaking liquid.
What beans are used in white bean stew?
Dried white beans are used in white bean stew; cannellini, navy, or great northern beans can work, depending on the style and availability. Choose beans of similar size so they soften at roughly the same rate.
Why are the beans in my white bean stew still hard?
Beans in white bean stew can stay hard if they are old, cooked in hard water, or exposed to acidic tomato before softening. Cook the beans until tender first, then add tomato or tomato paste to finish the stew.
What do you serve with white bean stew?
White bean stew goes well with rice or crusty bread, which can soak up its tomato broth. A crisp salad or pickled vegetables add a fresh, tangy contrast to the rich beans and glossy oil.
Can you make white bean stew without meat?
Yes, white bean stew can be made without meat; beans, onion, tomato, and vegetable broth make a hearty base. This version already gets its richness from vegetable oil, so browning meat is not necessary for flavor.
How do you thicken white bean stew?
Mash a few beans against the side of the pot to thicken white bean stew without adding flour. Stir them back into the broth and simmer gently until it reaches the consistency you want.
Can you freeze white bean stew?
Yes, white bean stew freezes well. Cool it, divide it into airtight meal-sized containers, and leave a little room for expansion; thaw it in the refrigerator and reheat it thoroughly on the stove.
How long does white bean stew last in the fridge?
White bean stew keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.
How can you make oily white bean stew less greasy?
To make oily white bean stew less greasy, let it settle and spoon the oil gathered on top away. If removing oil leaves the broth too concentrated, stir in a little hot water and warm the stew gently.
White Beans Stew (oily) Vitamins & Minerals
Vitamins
Folate
110µg · 28% DV
B1
0.26mg · 22% DV
Biotin
4.4µg · 15% DV
Vitamin E
1.4mg · 9% DV
Minerals
Copper
0.36mg · 40% DV
Phosphorus
184mg · 26% DV
Manganese
0.58mg · 25% DV
Iron
4.4mg · 24% DV
Sodium
520mg · 23% DV
Potassium ⭐
520mg · 15% DV
White Beans Stew (oily) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White Beans Stew (oily)
To burn the 270 calories in 1 serving (medium) (200 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 White Beans Stew (oily)?
White bean stew with a little extra oil is a familiar Turkish home-style dish. Dried white beans are simmered until tender, usually with onion and a tomato-based sauce; this version has a glossy layer of vegetable oil and a little tomato in the broth. Recipes vary from household to household, and some include meat, but the pictured style is bean-forward.
In Turkey it is commonly served hot for lunch or dinner, often alongside rice pilaf, pickles or bread. For English-speaking diners, it makes a hearty plant-based main or side, with protein and fibre from the beans; a 100 g portion has 5.2 g of fibre. To keep the plate lighter, use less oil and serve it with salad rather than a large portion of rice.
How Nutritious Is White Beans Stew (oily)?
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 White Beans Stew (oily) 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 (oily) Contain Allergens?
No known major allergens
Which Diets Is White Beans Stew (oily) 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 (oily) Fat Profile
SATURATED
1g
MONOUNSATURATED
2.2g
POLYUNSATURATED
2g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.