Beans in tomato sauce

Legume

Item Rating: 83/100

1 serving (130 grams) contains 150 calories, 7.0 grams of protein, 1.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

Calories		272.7
% Daily Value*
Total Fat		1.8 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		909.1 mg	39%
Total Carbohydrates		54.5 g	19%
	Dietary Fiber	10.9 g	38%
	Sugars	18.2 g
protein		12.7 g	25%
Vitamin D		0 mcg	0%
Calcium		109.1 mg	8%
Iron		3.6 mg	20%
Potassium		727.3 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 16 cal (5.7%)

Protein: 50 cal (17.8%)

Carbs: 218 cal (76.5%)

About Beans in tomato sauce

Beans in tomato sauce is a popular dish often associated with British cuisine, though variations are enjoyed globally. Typically made using navy beans (or haricot beans) and simmered in a tangy and lightly sweet tomato-based sauce, this dish is convenient and highly nutritious. Beans are an excellent source of plant-based protein and dietary fiber, while the tomato sauce contributes antioxidants like lycopene. A standard serving of beans in tomato sauce provides a moderate amount of calories, low fat, and essential nutrients such as potassium, iron, and folate, making it a well-rounded option suitable for many dietary needs.

Health Benefits

• Rich in dietary fiber (7g per serving), which supports digestive health and helps maintain stable blood sugar levels.
• Contains plant-based protein (~6-8g per serving) that aids in muscle repair and overall bodily functions.
• Provides iron (10-15% of daily needs per serving), crucial for red blood cell production and preventing anemia.
• High potassium content (approx. 300-400mg per serving) helps maintain healthy blood pressure and electrolyte balance.
• Tomato sauce is a good source of lycopene, an antioxidant that supports heart health and reduces inflammation.

Dietary Considerations

Allergens: Contains none (if homemade and basic), possible gluten if prepared with thickened/store-bought sauces

Suitable for: Vegetarian, vegan, gluten-free (when prepared without gluten-containing ingredients)

Not suitable for: Low-carb diets, low-potassium diets (for individuals with kidney problems)

Selection and Storage

Store in an airtight container in the refrigerator for up to 3-4 days or freeze for extended shelf life. Reheat thoroughly before consuming.

Common Questions About Beans in tomato sauce Nutrition

Are beans in tomato sauce high in protein?

Beans in tomato sauce provide a moderate amount of protein. On average, a 1-cup serving contains around 6-8 grams of protein, which can be beneficial for muscle repair and overall body function. However, they are not as protein-dense as meat or soy-based foods.

Can I eat beans in tomato sauce on a keto diet?

Beans in tomato sauce are not ideal for a keto diet due to their carbohydrate content. A typical 1-cup serving contains about 20-25 grams of carbs, which is considered high for those aiming to keep net carbs below 50 grams per day. Check alternative low-carb bean recipes if you're following keto.

What are the health benefits and concerns of eating beans in tomato sauce?

Beans in tomato sauce offer fiber, iron, and potassium, which support digestion, energy levels, and heart health. However, some varieties can be high in added sugars and sodium, which may be a concern for individuals with diabetes or hypertension. Choosing low-sodium and no-sugar-added options can mitigate these concerns.

What is the recommended portion size for beans in tomato sauce?

A healthy portion size for beans in tomato sauce is about 1 cup, which amounts to roughly 200 calories. This portion provides a balanced intake of nutrients while avoiding excessive sodium or carbs.

How do beans in tomato sauce compare to plain cooked beans?

Beans in tomato sauce typically contain more sodium and sugar compared to plain cooked beans. While plain beans are minimally processed and offer a cleaner nutritional profile, beans in tomato sauce are convenient and flavorful. Opt for low-sodium and reduced-sugar versions to make a healthier choice.

Data Sources & Scientific References