White bean stew

Dinner

Item Rating: 85/100

1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		566.0 mg	24%
Total Carbohydrates		28.3 g	10%
	Dietary Fiber	7.5 g	26%
	Sugars	2.8 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		75.5 mg	5%
Iron		2.4 mg	13%
Potassium		471.7 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 42 cal (21.9%)

Protein: 37 cal (19.5%)

Carbs: 113 cal (58.6%)

About White bean stew

White bean stew is a hearty and nutritious dish, often rooted in Mediterranean, Latin American, and Southern European cuisines. It typically features white beans (like cannellini, navy, or great northern beans), vegetables, herbs, and sometimes meat or vegetable broth. This dish is rich in protein, fiber, and essential minerals like iron, magnesium, and potassium, making it a balanced and satisfying meal. White beans are an excellent plant-based protein source, and the stew often incorporates nutrient-dense ingredients like carrots, tomatoes, and leafy greens, enhancing its overall nutritional value. Low in fat and high in complex carbohydrates, white bean stew is both filling and energy-sustaining, making it an excellent choice for a wholesome, balanced diet.

Health Benefits

• Supports heart health due to high fiber content, with 6 grams of fiber per ½ cup of white beans helping to reduce cholesterol levels.
• Rich in plant-based protein (7 grams per ½ cup of white beans), supporting muscle repair and overall body function.
• Contains iron (2 mg per ½ cup of white beans), essential for oxygen transport and combating fatigue.
• Provides magnesium (35 mg per ½ cup of white beans), which supports nerve function and bone health.
• High potassium content (over 400 mg per ½ cup of white beans) helps regulate blood pressure and maintain fluid balance.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, mediterranean diet, high-fiber diet

Not suitable for: Low-fodmap diet (due to legumes), ketogenic diet (due to carbohydrate content)

Selection and Storage

Store cooked white bean stew in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months. Reheat thoroughly before serving.

Common Questions About White bean stew Nutrition

Is white bean stew high in protein?

Yes, white bean stew is a good source of plant-based protein, with an average serving (1 cup) providing around 14-16 grams of protein, depending on the ingredients. It is an excellent protein choice for vegetarians and vegans when paired with other nutrients.

Can I eat white bean stew on a keto or low-carb diet?

White bean stew is not typically suitable for strict keto or low-carb diets, as 1 cup of white beans alone contains approximately 40 grams of carbohydrates, 9-10 grams of which are fiber. However, it may work in moderated portions for more flexible low-carb plans, especially if balanced with non-starchy vegetables and healthy fats.

What are the health benefits of eating white bean stew?

White bean stew is highly nutritious, offering fiber for digestive health, plant-based protein for muscle repair, and essential minerals like magnesium, potassium, and iron. It can help support heart health, stabilize blood sugar levels, and promote satiety, making it a good option for weight management.

How much white bean stew should I eat per serving?

A typical serving size for white bean stew is about 1 cup, which provides approximately 200-250 calories, depending on the recipe. For a balanced meal, pair it with a side of green salad or add lean protein and healthy fats if needed to meet dietary requirements.

How does white bean stew compare to lentil soup in terms of nutrition?

White bean stew and lentil soup are both nutrient-dense, but lentils are slightly higher in protein, with around 18 grams per cup compared to 14-16 grams in white beans. Lentils also have more folate, while white beans offer more calcium and potassium. Both are excellent options for plant-based diets and can be used interchangeably in recipes depending on taste preference.

Data Sources & Scientific References