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Broad beans in olive oil Calories
Olive-oil braised broad beans with fiber and plant protein
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Broad beans in olive oil (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 24.1 g of carbs, 10.1 g of protein, 11 g of fat and 8.8 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Broad beans in olive oil Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
24.1g
· 9% DV
Protein
10.1g
· 20% DV
Fat
11g
· 14% DV
Fiber
8.8g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 17% · Fat 42%
Broad beans in olive oil nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 24.1 g | 9% |
| Fiber | 8.8 g | 31% |
| Protein | 10.1 g | 20% |
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 Broad beans in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (mini) | 18 g | 23 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (medium) | 200 g | 256 kcal |
| 1 serving (large) | 260 g | 333 kcal |
| 1 cup (large) | 260 g | 333 kcal |
| 1 piece (whole) | 350 g | 448 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Broad beans in olive oil
How do you make broad beans in olive oil?
Broad beans in olive oil are made by gently braising shelled fresh broad beans with onion, olive oil and a little water until tender. Lemon and dill are common additions, and the dish is usually left to cool so the flavours can settle.
Are broad beans in olive oil served hot or cold?
Broad beans in olive oil are usually served cold or at room temperature, rather than piping hot. Chilling the dish after cooking lets the olive oil and lemon flavours develop; add fresh dill just before serving if you like.
Are broad beans in olive oil healthy?
Yes, broad beans in olive oil can be a nourishing part of a meal: the beans provide plant protein and fibre, while olive oil adds unsaturated fat. Pairing the dish with vegetables or whole grains makes for a more complete meal.
Are broad beans in olive oil the same as fava beans?
Yes. Broad beans and fava beans are two names for the same bean, also called Vicia faba. Broad beans in olive oil is a braised dish made with the beans, not the thick purée sometimes called fava or ful.
Can you make broad beans in olive oil with dried broad beans?
You can, but dried broad beans need soaking and a longer cooking time, and they produce a softer, heartier result. This dish is commonly made with shelled fresh beans, whose green colour and tender texture are different from dried beans.
How long do broad beans in olive oil last in the fridge?
Broad beans in olive oil keep for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly after the dish cools, and take out only the portion you plan to serve.
Can you freeze broad beans in olive oil?
Yes, broad beans in olive oil can be frozen, though the beans may turn softer after thawing. Cool the dish first, seal it in a freezer-safe container, and thaw it in the refrigerator before reheating or serving.
What should you serve with broad beans in olive oil?
Broad beans in olive oil pair well with crusty bread, rice, or a fresh salad. They can also be served alongside other small Mediterranean-style dishes; add a source of protein if you want to make them part of a more filling meal.
How do you stop broad beans in olive oil from turning dark?
To keep broad beans in olive oil looking green, put freshly shelled beans in water with lemon juice while you prepare the other ingredients. Cook them covered, since cut bean surfaces can darken when exposed to air.
Can people with G6PD deficiency eat broad beans in olive oil?
No. Broad beans can trigger a serious reaction in people with G6PD deficiency, and cooking does not reliably remove the risk. Anyone with this deficiency should avoid broad beans and ask their clinician about foods to watch for.
Broad beans in olive oil Vitamins & Minerals
Vitamins
Folate
104.4µg · 26% DV
Vitamin K
28.8µg · 24% DV
Vitamin E
3.06mg · 20% DV
B1
0.18mg · 15% DV
Minerals
Copper
0.29mg · 32% DV
Manganese
0.61mg · 27% DV
Phosphorus
166mg · 24% DV
Iron
2.7mg · 15% DV
Potassium ⭐
504mg · 15% DV
Sodium
324mg · 14% DV
Broad beans in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Broad beans in olive oil
To burn the 230 calories in 1 serving (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.
What is Broad beans in olive oil?
Broad beans in olive oil is a Turkish-style dish of shelled broad beans gently cooked with olive oil and usually onion; some home recipes include carrot. It is especially associated with spring cooking around Turkey and the eastern Mediterranean.
It is commonly served cool or at room temperature, often finished with dill and lemon as a meze or side dish. Pair it with bread, salad or other small plates for a simple meal. The beans contribute plant protein and fibre, while the olive oil makes the dish more substantial. For a lighter serving, use a measured amount of oil and add extra lemon and herbs for brightness.
How Nutritious Is Broad beans in olive oil?
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 Broad beans in olive oil 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 Broad beans in olive oil Contain Allergens?
No known major allergens
Which Diets Is Broad beans in olive oil 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
Broad beans in olive oil Fat Profile
SATURATED
1.62g
MONOUNSATURATED
6.48g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.